MIT Tri Club Home

AthletesSwimming WorkoutsTrack WorkoutsBreakwater Sports Home

Track Workout - Alternating Long & Short Intervals
(Barry Field Version)

Objective: In this workout perform the longer intervals (900s) slightly faster than your goal race pace, and the shorter intervals (300s) significantly faster than your goal race pace. Mixing longer and shorter intervals helps train up your threshold pace. You should do 4-6 sets of long-short intervals for this type of workout - in this case 5 sets for a total of 6K.

Warm Up

Perform a standard warm-up plus any additional drills or exercises for the day.

Main Set

All intervals to be done hard (90% effort for the interval distance)

Repeat 5 times (total 6K)


  • 900 with 2 minutes rest
  • 300 with 1:30 rest
Cool Down10 minutes - walk 300 to 600, stretch for the remaining time

Copyright © 2011 Breakwater Sports