Race Pace Focus - Key Workout

Objectives: The main set is a 1650-yd (about 1500M) swim at race pace. If you would perfer, substitute the distance of the swim leg for your next triathlon. You do not need to do this too often. But you do need to let your body know what it "feels like" to be swimming continuously for that long a period of time.

Total Distance = 2450 yards; Total Time = 44:00; 12:00 -12:44

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
Focus on hip snap while slowly building to EN2 pace

Set 2 - Conditioning; Dist = 1650 yards; Time = 28:00; 12:08 -12:36
1 X 1650 Freestyle Swim on 28:00
Training Cat: EN2
Focus on posture. Optional: sight once per length, focusing on getting your head
all of the way back down to neutral-on-spine position.

Set 3 - Cool-down; Dist = 400 yards; Time = 08:00; 12:36 -12:44
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Maintain hip snap while slowing to REC pace.

Totals by Training Cat
400 yards REC (16%)
400 yards EN1 (16%)
1650 yards EN2 (67%)

Totals by Stroke
2450 yards Freestyle (100%)

Totals by Propulsion
2450 yards Swim (100%)