Professional Swim Workouts by Professional Swim Coaches

CNBA Tunisia – Ultra-Short Race Pace Training

In this ultra-short race pace training session I have provided sets covering the 400 and 1500 events for those specialising in longer distance.

Remember to follow the rules below. As well as including time for a skills set – there is time at the end to develop swimmer’s mental skills; an element in swimming which is often neglected.

Warm-up:Coach Hatem Hamed Opportunity
2 x 100 Frontcrawl Swim @ 01:50 80 / 90% effort x 100

Swim skills:
15 x 25 Back Swim Sprint @ 01:15
Starts from blocks. Break-out then 2 max stroke cycles. Easy for remainder.

Recovery 1:
200 Back Swim Aerobic low-int @ 01:30

Race-pace 1:
25 x 100 Frontcrawl Swim P1500 @ 01:30
Adjust rest interval to = 20 rest for each lane.

Recovery 2:
2 x 200 Back Swim Aerobic low-int (kick & swim, swimmer to choose mix) @ 03:20

Race-pace 2:
24 x 75 Frontcrawl Swim P400 @ 01:10
Adjust rest interval to = 20 secs rest for the different lanes.

Recovery 3:
400 Own choice Swim Aerobic low-int @ 06:30
Maintain high technique standard, including turns, underwater and finish.

Positive thinking: 15:00 Discuss

WORKOUT TOTAL: 5875

This free workout was provided by CNBA Tunisia Head Age Group Coach Hatem Hamed.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Hito Hita

Head Age Group Coach at CNBA Tunisia.

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz