Pacing Focus -
Group WorkoutObjective: Pacing is one of the most important skills for
a triathlete. On the bike and run, it's a simple matter of checking your electronics
every so often, but the swim is another matter. Because of the poor quality of
pace (and effort) measuring electronics for swimming, you need to learn what your
CSS feels like. Set 1 - Warm-up; Dist = 400
All warm-up repeats on 15
secs rest
1 X 100 Freestyle - Cat: EN1
1 X 100 Kicking on side with fins:
EN2
1 X 100 Frreestyle with Pull Buoy: EN2
1 X 100 Freestyle - Cat: EN2 Set
2 Kicking + Passing practice; Dist = 400 16 X 25 Kickers & Passers Drill
Half
of the swimmers kick with kickboard
Other half swim and pass the kickers
Just
enough rest to reorganize at each wall
Set
3: Endurance Swim all repeats at your CSS pace, which is basically your
fastest steady-state pace for the repeat distance. Make sure that you swim each
lap at the same pace. Both Groups: 5 repeats with 30 seconds rest
following each repeat. | | Faster Group | Other
Group | 1 X 400 FS
1 X 400 FS with Fins
1
X 400 FS
1 X 400 FS with PB (Pull Buoy)
1 X 400 FS | 1
X 300 FS
1 X 300 FS with Fins
1 X 300 FS
1 X 300 FS with PB (Pull Buoy)
1
X 300 FS |
Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle
Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick Total
3200 / 2700 Return to Workout Directory. | 