Swim Tuesday

2 02 2010

Tuesdays are my JMU Tri Club swim workout days – I am on deck at 6:30 am for all JMU tri club members – (hint, hint) so I decided to post the workouts here for all the world to see, and mostly so that those that (GASP!) missed the workout can see it here.    You will notice there is different main sets for SPRINT and INTERNATIONAL – part of the club is working towards a sprint, part towards an international race.  It is an either or, not both! (unless you are really a glutton for punishment!)

Today’s workout was all about T-Pace testing.  What in the world is T-Pace testing?  Threshold or T-Pace testing is great for many reasons.  First and foremost by having your T-pace you can personalize your speedwork to your skill and speed levels.  It makes sure you go hard enough and keeps you honest on those speed sets.  Second it sets a benchmark for your training.  If you are not doing benchmark testing with your training how do you know if your training is working?  If you have the same time 6 weeks after your first test at the same effort level then that says your training probably needs adjusting. 

Here is the workout from this morning:

Warm up:  5 min. mix of strokes, very easy – just to get your muscles warmed up and going.

6 x 50 drill (25 drill, 25 swim) :10 – :15 rest

6 x 25 sprint – this should be all out anaerobic sprint to get you really warmed up and ready for your hard main sets :25 rest

50 – 100 easy focused on PERFECT form

Main Set:

SPRINT TRAINING:  6 x 100 :30 rest:  First 4 100’s are your T-PACE test – These should be your fastest sustainable pace.  Your times for all 4 100’s should be within :15 seconds of each other.  You get a nice :30 rest between each – don’t go out too fast on the first one then drop way off on the next 3!!   Your T-pace is the average time of the 3.  For example if you swam a 1:30, 1:25, 1:30 and a 1:33 – your T-Pace will be 1:32.    Last 2 100’s are BUILD speed – each 25 if faster than the last – same :30 rest.

INTERNATIONAL TRAINING:  4 x 300 :30 rest First 3 x 300 are your T-PACE test – These should be your fastest sustainable pace.  Your times for all 3 300’s should be within :15 seconds of each other.  You get a nice :30 rest between each – don’t go out too fast on the first one then drop way off on the next 2!!  Your T-pace is the average time of the 3.  For example if you swam a 4:10, 4:15 and a 4:20 – your T-Pace will be 4:15.   Last 300 is BUILD speed each 100 – each 100 is faster than the last.

5 min. easy cool down mix of strokes.

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