EPC Tips – Race Pace Swim
As you approach your final races of the season it’s critical to spend some time training at your target pace/effort you plan to execute on race day.
The following swim session does just that! The goal here is to break your race day swim into three segments, with some active recovery in between the segments to allow you to maintain quality effort and concentration throughout the entire set. The ‘race pace’ segments are to be swum at you goal pace and with minimal rest intervals to challenge your pacing and develop the muscular endurance needed for your race. Be sure to warm-up and warm-down as needed to round out the training session.
In this example, the focus is on an XTERRA distance swim with rounds of 5×100 @ 1500 pace. You can easily adjust the intervals and paces to fit your goal race distance (ie. 70.3 could be 4×200 @ 2000 pace; IM could be 3×400 @ 3800 pace).
MAIN SET:
- 6×25 easy (odds: kick on back, evens: Distance per Stroke)
- 5×100 @ 1500 pace @ 0:15 rests
- 6×25 easy (odds: kick on back, evens: Distance per Stroke)
- 5×100 1500 pace @ 0:10 rests
- 6×25 easy (odds: kick on back, evens: Distance per Stroke)
- 5×100 1500 pace @ 0:05 rests
Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. You can follow Cody on Instagram and ‘LIKE’ the EPC Facebook Page to keep up with all our 2016 happenings.
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