SWIM

You can’t af­ford to miss these in­ter­val sets to de­velop race-speed en­durance

220 Triathlon Magazine - - CONTENTS -

By de­vel­op­ing your race-speed en­durance and pace con­trol over the win­ter months you’ll build the foun­da­tion from which to un­lock your swim po­ten­tial for next sea­son’s rac­ing. This starts with an un­der­stand­ing of what pace you should swim your in­ter­val train­ing at and then how you need to work to im­prove your race-speed en­durance.

Com­plet­ing a Crit­i­cal Swim Speed test (see be­low) will give you both a speed en­durance pac­ing time, i.e. swim speed per 100m, and an un­der­stand­ing as to whether you need to de­velop more speed or en­durance. You can then build in­ter­val train­ing sets around hold­ing your CSS pace with de­creas­ing rest and/or hold­ing your speed en­durance over longer-dis­tance swims.

In this key ses­sion we use shorter 100m CSS re­peats to de­velop dis­ci­plined pac­ing and then in­crease the longer in­ter­vals to chal­lenge that pac­ing and de­velop your speed en­durance. Adding a strength con­trast set op­ti­mises the ses­sion’s im­pact.

SWIM RACE PACE SES­SION DU­RA­TION 60MINS COACH RICHARD SMITH

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