On the even numbered ones aim for perfect stroke. 16 x 25: On the odd numbered ones, build speed throughout the swim.6 x 50: Swim at T-pace minus three seconds on a SI that is T-pace + 20 seconds.4 x 100: Swim at T-pace minus two seconds, on a SI that is T-pace + 25 seconds.4 x 100: Swim at T-pace on a SI that is T-pace + 20 seconds.4 x 100: Swim at T-pace on a SI that is T-pace + 25 seconds.Within this set, you'll be swimming at your established T-pace (i.e. Don't take extra rest between each set of swims.
Plan to go right from one swim to the next. For example, if your T-Pace was 1:43, make your first SI 2:10 rather than 2:08. Round up to the nearest five-second mark for the SI if you get numbers between integers of five.
Your SI on the 50 is 1:00 and the SI on the 25 is 30 seconds. The third is 20 seconds longer than your T-pace for a 50, and the fourth SI is 10 seconds longer than your T-pace for a 25.įor example, for the 100 swims, if your T-pace is 1:40, your 25-second SI is 2:05, and your 20-second SI is 2:00. There are four SIs for this workout, the first two are 25 and 20 seconds longer than your T-pace swim time. A swim interval means that you will leave the wall each time the clock hits your interval time. Here is one workout that you can use to help improve your Olympic-distance swim time:Ģ00 swim, 200 drill of your choice, 200 swim, 6 x 75 breathing every third strokeįirst, you need to determine some swim intervals (SI). Your 50 T-pace is 1:40 divided by two or 40 seconds. Divide that result by three to obtain a T-pace of 1:40 for a 100. For example, if you swam a 4:55, 5:05 and 5:00, the average time for the 300s is 5:00. Watch the clock and get your time for each 300.Īverage the time for all three 300s and divide the average by three to establish a T-pace for a 100-yard distance. In other words, do not swim a fast, first 300 and have the third 300 be 20 or more seconds slower. The goal of the set is to swim at the highest average speed possible.Īn accurate test is when all three 300s are within 15 seconds of each other. Swim 3 x 300 with 30 seconds rest between each one. Here are the instructions for the time trial: One of my favorite long-distance time trials for Olympic and Ironman-distance swimming is a broken 900.
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