Professional Swim Workouts by Professional Swim Coaches
Sep 19, 2016 – Podium Swimming – Distance Pacing and Threshold

Sep 19, 2016 – Podium Swimming – Distance Pacing and Threshold

A solid workout for the distance crew. Triathletes and Open Water swimmers all got this session. Some longer race pace efforts, so not a lot of volume.

Looking to work on pacing, and at the end, some lactate threshold work. No hard sendoffs on this, since we’re looking for some race pace efforts. Target times for each effort are enforced. 90% of race target time or a little better, ideally. So pretty good intensity.


400 easy choice
300 kick
300 pull with paddles

3 x 200 @ :30 rest – build over last 100.

2 x 800 @ Target race pace with 1min recovery between sets
> 1 min recovery
1 x 400 at 800m Free pace
> 1 min recovery
1 x 800 done as 4 x 200 @ :10 rest between each 200; descend the 200’s

300 easy cool down

Workout Total: 4700

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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