Swim Workout Library

Need some workouts to take to the pool with you - try any of these!  Find some explanations of terms and pacing below the workouts

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Training with a T-Pace or Training Pace

These workouts are based on a ‘Training Pace’ - a geeky triathlete term which is commonly called a T-pace.  This is the pace per 100 hards that you can sustain over distance.

To do these workouts on a specific send-off, you’ll need to know your T-pace.  You might already know that you can hold 2:10 per 100 yards….or 1:25 per 100….  If you already know where you’re at, you’re ready to jump into the workouts without any question.   If not, do the following test to determine your T-pace.

Determine Your T-pace

After a warm-up of 15-20 minutes, do the following.
Swim three 300’s at a pace you can hardest effort you can sustain for the whole 900 yards. After each 300, note the time!  Rest 30 seconds, and repeat.  Rest another 30 seconds and repeat.  Add those 3 times together and divide by 9. Voila!  That’s your T-pace.

Example:  Jersey Joe Schmo
Jersey Joe has been swimming consistently for a couple of years and is getting faster!  He did his latest 300’s test and got the following times.

300 #1 - 5:55
300 #2 - 6:05
300 #3 - 6:00

The total of those 3 times is  18:00.  Divided by 9, that’s 2:00.  Joe’s T-pace is 2:00.  

The three 300’s test is a benchmark you can do anytime during the on or off-season. Tests like this really tell you where you’re at and if you’re making progress.   

What if I can’t swim 300 yards yet??  Good question.  Get yourself to the pool 3-4 times a week for the next month. You’ll get there!  

What if my times are all REALLY different?  Another good question.  You might not have the hang of pacing yet - maybe you went out way to hard on the first one and ran out of gas by number three.  Or...maybe you were to conservative at the beginning and realized you had gas in the tank when you finished #3.  No worries - give it a week or so and do the test again. With enough practice and clock-watching you’ll be able to get these 300’s within a few seconds of each other.

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Definitions

Find a great glossary of swim terms HERE .