Swim Start

EPC Tips – Race Pace Swimming with Threshold Swim Set

DIAL IN YOUR RACE PACE SWIMMING WITH THIS ‘BREAD N BUTTER’ THRESHOLD SWIM SET…

No better way to prepare for race day swimming than to train at your goal race pace. With this set you swim 1500 meters at your race pace broken into small manageable sets of 100s on very short rests, broken up with easy 100s to allow you catch your breath and maintain focus. Here’s how it works:

Determine your race pace swimming pace per 100.

Round down, if needed, to get to an even number on zero or five for the pace clock. (ex. 1oo pace is 1:42/100, round down to 1:40)

Then add five seconds to the pace to give you 5 seconds rests per 100 for the ‘race pace’ swimming, and add 30 seconds to your race pace to allow for recovery on the ‘easy’ 100s.

Example: let’s say you swim 1500m in 25:00. That is 1:40 per 100m. Your ‘race pace’ interval is on 1:45 (1:40 + 0:05) and your ‘easy’ interval is on 2:10 (1:40 + 0:30).

This example if for an Olympic distance swim. You can easily increase the number of ‘race pace’ segments up to whatever race distance you are training for (and slow down the interval for the decrease in ‘race pace’ as you swim longer).

The 5×100 ‘race pace’ and 4×100 ‘race pace’ segments are the toughest, once past those you gain confidence with the shorter segments as you progress. Then you finish the last one as an ‘all out’ effort with everything you have left. This set will help you build confidence your race pace swimming as well as build some endurance and strength for race day swimming

WARM-UP:
300 easy
200 build
100 easy

MAIN SET:
5×100 race pace @ race pace + 0:05
100 easy @ race pace + 0:30
4×100 race pace @ race pace + 0:05
100 easy @ race pace + 0:30
3×100 race pace @ race pace + 0:05
100 easy @ race pace + 0:30
2×100 race pace @ race pace + 0:05
100 easy @ race pace + 0:30
1×100 ALL OUT!

WARM DOWN:
200 easy

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. Racing XTERRA USA and/or World Championships this Fall? Then checkout his XTERRA Championship specific Group Coaching Program for a complete XTERRA specific program leading up to the BIG races!