Professional Swim Workouts by Professional Swim Coaches
Aug 9, 2016 – Podium Swimming – Endurance Pacing Set

Aug 9, 2016 – Podium Swimming – Endurance Pacing Set

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.


Warm up:
300 easy choice
200 kick
300 pull with snorkel / paddles

10 x 50 1-3 steady, 4-6 descend, 7-10 Hard effort @ 1:00

Main set:
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

Cool down:
300 kick with fins and board
300 easy swim

Workout Total: 4900

This workout was provided by Podium Training Systems Coach Dave Burgess.

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About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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