This is another pacing set that I’ve stumbled upon, and like very much. I do this one, however, with my more advanced swimmers and triathletes.
I like this set as it starts them off at a good, solid, high aerobic effort. Then gives them a little reprieve in the middle, and then they have to really work the last large portion of the main set. Pushing threshold for sure at the end.
I say this is for my more advanced swimmers and triathletes, as they really need to understand what their race pace efforts feel like. Should you need to give them visual cues to ensure they are on pace, then by all means do so. This can be tough to do for the athlete without a coach on deck checking splits.
800 with every 3rd length drill (alternate drills as specific to the athlete)
8 x 50 kick (fins and board) @ :45 harder effort.
2500 done as the first 1000, go out tempo pace (about 85% effort); cruise middle 500 at :05 slower per 100; final 1000 at :05 faster per 100 than the first 1000
300 pull with snorkel and paddles / buoy
200 easy swim choice
Workout Total: 4200
This workout was provided by Podium Training Systems Coach Dave Burgess.