A simple endurance set for a couple of my not-yet-seasoned endurance athletes. This set works well for triathletes, as they gear up for longer distance events.
The main point of this workout is to target RPE of the target race pace (or time) and to hold it over the duration of the set. Again, this is a good set for first-time long distance triathletes, or for endurance swimmers looking to dial in race pace efforts for longer events or OWS. These send-offs in the main set below are assuming a 1:30/100 free base. Looking for about :20 rest here.
300 easy choice
300 pull with snorkel / paddles
10 x 50 1-3 steady, 4-6 descend, 7-10 Hard effort @ 1:00
20 X 150 all steady hard effort @ 2:35 (or 2:40)
Try to lock in the pace. Even split every effort. Target race pace effort
300 kick with fins and board
300 easy swim
Workout Total: 4900
This workout was provided by Podium Training Systems Coach Dave Burgess.