With my upcoming race on Saturday morning, I decided to give my legs a break from the regular Thursday night pounding that hills with ERTC inflicted on them. Instead I went to our Tri club’s swim practise and was treated to a great workout by our coach Mike. It provided a good combination of pacing work, speed, and endurance all mixed into one package. I found this to be a lot of fun and am writing about this as much for the 10 people that might read this as for archiving this workout so I don’t forget.
The distance worked out to 2.2km and I finished it in around 90 minutes. I consider myself an “advanced beginner”.
3x: 100m easy free style, 25m backstroke
+ 25m of back kick to get back to the start
Main Set 1(Hard Kick, Race Pace):
6x: 25m of kick at 40 seconds, 50m of freestyle on 1 minute, 30 seconds rest
Main Set 2(Race Pace – 10 seconds, Race Pace):
1x: 50m on 1:10, 50m on 1:00
1x: 100m on 2:20, 100m on 2:00
1x: 150m on 3:30, 150m on 3:00
Main Set 3(Active Recovery, Race Pace, AR, Above RP, AR, 2 x All Out):
100m on 2:30, 100m on 2:00, 100m on 3:00, 1oom on 1:50, 100m on 3:00, 50m on 50s, 50m on 50s
100m easy free style
-This workout uses speeds I am comfortable with where my race pace is approximately 2:00/100m. Based on that time you can adjust the workout to fit your own race pace speed.
-If you need more distance, tack it onto the 3rd Main Set
-On the 2nd and 3rd sets I worked on pacing myself so I arrived exactly at the allotted time which allowed me to practise pacing and also made for 2 sets of 600m of consecutive swimming