Mass Start 100s
This set can be done solo, but to achieve the desired effect, it’s best to do with a partner. The focus is to train your body to settle into a comfortable rhythm after sprinting for position at the start of a race. Start by splitting a lane with a swimmer of similar ability. Starting at the same time, have you and your lane-mate sprint 25 yards at an almost-all-out pace. Once you hit the wall go right into a 50-yard swim at slightly slower than race pace. Immediately do one more length, building into a sprint finish. So, the four lengths of each 100 should be done as sprint, cruise, cruise, build. Try 8x 100 yards (freestyle, of course) on a FAP + :30 interval. Try this set whenever you need to add some fun to the doldrums of the pool.