ATP Hero: “Five & Five”

When chasing speed the staple diet for many swimmers is 100’s & 200’s. This nasty little workout takes 100m repeats and backs them onto a longer 500m endurance or tempo set.

This serves to give the body time to develop aerobic capacity and race pacing skills between harder blocks of intervals.

Described by Australian, Cameron McEvoy as one of the hardest workouts he’s ever done, 3 rounds of this is simply nasty.

DISTANCE: ATP 2800m, ATP+ 3800m
TIME: 45-90 minutes
FOCUS: Endurance & Speed


300m Easy Freestyle into

4x 50m Repeats performed as 25m Easy, 25m Sprint.

MAIN SET (1000 or 3000m)

The main set consists of a 500m tempo interval followed by 5x 100m repeats.

  • 500m at Tempo Pace (Zone 3)
  • 5x 100m Hard Repeats (Zone 4)



Between each 100 try to work to time. Your time should be the time of your first 100m plus 20-30 seconds. On repeats of this workout aim to reduce total time.

If you struggle with the effort level required initially drop the intensity of the 500m interval from a harder tempo to an easier endurance pace.



Option 1 – Complete 1 round for 1800m total

Option 2 – Complete 2 round for 2800m total

Option 3 – Complete 3 rounds for 3800m total

Progressions of this workouts should see an increase of pace over the 500 & a reduction in the interval time (inc. rest).


300m Easy Freestyle or Mix of Strokes to cool.

Stretch & Relax