@ Simhallsbadet
8:45-10:15 Lanes 6-8 (deep side)
15:00-16:00 Lanes 1-2 (deep side)
Pace work. Use your target 1500m time (your goal time for 1500m). Calculate how fast you need to swim per 50m to achieve your goal time. (Example: 1500m time in seconds (30 min = 1800 seconds) divided by 30 (total number of 50s in a 1500) equals a pace of 60 seconds per 50m.) This is the time you need to hold on every 50 meter. Your goal is to be as exact as possible in achieving this target time. No faster than this time, and no slower than this time. Make a note of how many 50s you were able to do at your target pace.
IMPORTANT! This is a failure set. If you miss your target pace two times in a row then you stop the set and go on to Recovery. If you complete all the 50s at the target time then your goal time is too slow and can be readjusted the next time.
Workout 1
400 swim
4 x 100 kick rest 10 sec
20 x 50 @ 1500m pace (start time = pace time + 20 sec)
If you miss your target time, rest a 50 and continue. Miss twice and you stop the set.
4 x 100 Recovery rest 10 sec
20 x 50 @ 1500m pace (start time = pace time + 15 sec)
If you miss your target time, rest a 50 and continue. Miss twice and you stop the set.
4 x 100 Recovery rest 10 sec
Workout 2
400 swim
4 x 100 kick
10 x 50 @ 1500m pace (start time = pace time + 20 sec)
If you miss your target time, rest a 50 and continue. Miss twice and you stop the set.
4 x 100 Recovery rest 10 sec
10 x 50 @ 1500m pace (start time = pace time + 15 sec)
If you miss your target time, rest a 50 and continue. Miss twice and you stop the set.
4 x 100 Recovery rest 10 sec
