Workout of the Week: Beat the Clock

If you can maintain your target in practice over the course of a decent distance, you can rest assured that you will hit that pace on race day, or at least come very close to it.

On the 50’s maintain race pace, i.e. half your target for 100. If target is 1:45 for 100, you should hit 52 seconds approx for the 50’s. The temptation may be to go faster on the shorter 50’s but keep it strong and steady, maintain the same pace over the entire set.

The key is to start strong but comfortable, not too fast so you end up dying towards the end!

race pace swim workout for ironman triathlon swimming
Warm up:
200: swim
150: drill
100: 1/2 length kick, 1/2 length swim
50: swim build

8 x 25, 10 seconds rest after each 25
   2×25: build, start slow and build through to fast at the finish
   2×25: 1/2 length fast, 1/2 moderate to the wall
   2×25 1/2 length head-up, 1/2 moderate to the wall normal swim
   2×25: fast, max 3 breaths per length


Main set:
 Race Pace Swimming. Keep the technique together and don’t let the stroke count go too high as you fatigue.

Calculate your intervals so you get approx 20 seconds rest after the 50’s, 40 seconds rest after the 100’s and 60 seconds after the 200s.
e.g if your target pace is 3:00 for a 200, your interval should be 4:00.

If you are short on time, do two sets, but aim to achieve race pace for three sets, as this will be longer than your Olympic distance swim – and thus a great marker for race day.

200: race pace @ 60 secs rest
2x 100 race pace @ 40 secs rest
4 x 50 race pace @ 20 secs rest

200: race pace @ 60 secs rest
2x 100 race pace @ 40 secs rest
4 x 50 race pace @ 20 secs rest

200: race pace @ 60 secs rest
2x 100 race pace @ 40 secs rest
4 x 50 race pace @ 20 secs rest


Warm down: 400

100 swim, descend speed, from strong to moderate
100 swim, descend speed, from moderate to slow
200 nice and easy swim, incl kick, breaststroke, etc


Total
: 2,900 yards

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One comment

  1. Pingback: Wednesday Workout: Gearing up | The Holistic Triathlete

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