Sprint Workouts: For Speed!   When "Race pace!" is in the stroke column, that means you should swim any stroke you want, but swim the set as fast as you can, i.e., at race pace.  There is more rest in the "Race pace!" sets so you can recuperate for the next interval.  The idea is to swim fast, recover, then swim fast again.  These should be challenging workouts.    Workout 1:   Stroke Repeats Distance Total Interval   1 400 400 C + 60 Free 8 50 400 C + 10 Race pace! 4 100 400 C + 90 Easy 1 100 100 C + 90 Race pace! 4 50 200 C + 60 Easy 1 100 100 C + 90 Race pace! 12 25 300 C + 30 Free 1 400 400 C + 60       2,300