Out and Back with a Negative Split, 2 x 15 min
Swim 15 minutes out and 15 minutes back along the same line, faster on the way back, to learn pacing and judge distance in open water.
- Duration
- 45 min
- Distance
- 2,375 m
- Effort
- 64
- Level
- Intermediate
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle, settle in | 10 min | 85-92% CSS pace |
| 2 | IntervalTempo Out, steady, note your turning landmark | 15 min | 92-96% CSS pace |
| 3 | IntervalSweet spot Back, a little faster than on the way out | 15 min | 96-99% CSS pace |
| 4 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
An out-and-back swim is simple to set up and gives honest feedback. After 10 minutes of warm-up you swim 15 minutes out along the shore at a steady pace, turn at a landmark and swim back for 15 minutes a little faster. A 5 minute cool-down finishes the 45 minute session. If you reach your starting point before the 15 minutes are up, you have swum a negative split.
Current and wind can make one direction faster than the other, which is part of the lesson. Pick a fixed landmark on the shore for the turn and another one for the finish. On the way back, lift the stroke rate slightly and sight every six to nine strokes to keep a straight line, since a crooked line costs time quickly.
For intermediate open water swimmers and triathletes. Extend each half to 20 minutes for longer races.
Tips
- Note the landmark you reach at the 15 minute mark on the way out.
- Swim the same route next time and compare where you turn.
- Breathe to both sides to keep an eye on the shore and the open water.
Good forOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseBaseBuild