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Pacing Focus - Group Workout

Objective: Pacing is one of the most important skills for a triathlete. On the bike and run, its 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 = 500
All warm-up repeats on 15 secs rest
1 X 200 Freestyle - Cat: EN1
1 X 100 Kicking on side (change sides each 25): EN2
1 X 200 Freestyle - Cat: EN2

Set 2: 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. This is a difficult set, but the second and fourth repeats provide a bit of a respite, since you are using fins or a pull buoy. When using those tools, you may feel the urge to go faster - but resist that urge. Instead, focus on maintaining the same steady-state pace that you are using for the odd-numbered repeats.

All Groups: 5 repeats (see below) with 60 seconds rest following each repeat:

  1. Freestyle
  2. Freestyle with fins
  3. Freestyle
  4. Freestyle with pull buoy
  5. Freestyle
Faster GroupMedium GroupSlower Group

5 X 500; Dist = 2500

5 X 400; Dist = 2000

5 X 300; Dist = 1500

Set 3 - Cool-down; Dist = 500
1 X 500 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3500 / 3000/ 2500

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