This week we are swimming for time for most of the set. The aim is to test our pacing skills swimming each timed section as a non tempo trainer set, and then to your CSS pace with a tempo trainer.
This will give us a naked time, and a paced time (despite the name please swim with a costume, you may get asked to leave the pool otherwise) :).
For this session the only things you will need are:
1. A tempo trainer
2. Knowledge of your CSS pace
3. Ability to count your lengths and record them
Warm Up
200m Easy FC swim
100m 6-5-6
200m Swim at CSS +2 Pace (this is time to gauge your pacing ability to your tempo trainer)
100m Swim at CSS Pace (a quick check to get you focused on how it should feel at the pace for the rest of the session)
Main Set
In each section remember to count your lengths and break into quarters, you are aiming to pace the swim well so that you do similar amount of distance in both trials.
Part 1
5 Minutes Swim – Naked (i.e. No tempo trainer or electronic pacers)
rest 2-3 minutes
5 Minutes Swim – Using tempo trainer at CSS pace
Record Both figures
Easy swim or drills recovery
Part 2
10 minutes swim – Naked
rest 2-3 minutes
10 Minutes Swim – Using tempo trainer at CSS pace
Record both figures
Easy swim or drills recovery
Part 3
If you have time or want the extra challenge
10 minutes swim – Naked
rest 2-3 minutes
10 Minutes Swim – Using tempo trainer at CSS pace
Record both figures
Cool down
100-200m easy swim or scull practice
How was it?
How were your pacing skills over the 3 distances? did you get similar figures or was one faster than the other. We are of course factoring in the fatigue from each swim, especially when we get to the last 10 or 15minute effort. This set is a great way of testing yourself and something a little different from your standard time trial.
