A BarryS Coaching Swim Workout


Swim Workout Focus: Understanding Your Pace

By Coach Mike Jotautas

The main is designed for you to get a feel for what your goal pace feels like. Here's how your get your goal pace:

for example, if your goal time for a 1,500 meter/yd swim is 25:00 minutes, divide this by 15 to get your pace per 100, which equals (approximately) 1:40 per 100. Knowing your pace per 100, for this main set your goals for the 25s, 50s, 100s and 200 should be:

25s = :25 sec / 50s = :50 sec / 100s = 1:40 / 200s = 3:20

warm up

distance description rest/interval
400 100 drill, 100 kick, 100 swim, 100 drill  

main set

repeat 2 x

distance description rest/interval
8 x 25 Hold your goal pace for each 25 :30 - :40 interval
1 x 50 EZ/Recovery Swim R:30
4 x 50 Hold your goal pace for each 50 :60 - :75 interval
1 x 50 EZ/Recovery Swim R:30
2 x 100 Hold your goal pace for each 100 2:00 - 3:30 interval
1 x 50 EZ/Recovery Swim R:30
1 x 200 Hold your goal pace for the 200 4:00 - 5:00 interval

cool down

100

total = 2400

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