Surge and Settle, 6 Rounds
Six rounds of a hard 45 second surge followed by four minutes at race pace, to practice the fast start and the switch to rhythm.
- Duration
- 54 min
- Distance
- 2,850 m
- Effort
- 78
- 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 |
| 3 ×Repeat these steps | |||
| 2.1 | Warm-upTempo Pick-up, faster for 30 s | 30 s | 92-96% CSS pace |
| 2.2 | Warm-upRecovery Easy | 1 min | 75-85% CSS pace |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Surge, fast arms, sight every 6 | 45 s | 108-115% CSS pace |
| 3.2 | IntervalSweet spot Settle to race pace, long strokes | 4 min | 96-99% CSS pace |
| 3.3 | RecoveryRecovery Easy, recover | 1 min | 75-85% CSS pace |
| 4 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
Open water races rarely start at an even pace. You go hard to find space, then you have to settle into a pace you can hold. This 54 minute session trains that switch. After the warm-up with three short pick-ups, you swim six rounds of a 45 second surge, 4 minutes at race pace and a minute of easy swimming.
On the surge, lift the stroke rate and kick, and sight more often, about every six strokes, as you would in a crowded start. Then lengthen the stroke and bring the breathing back under control within the first minute of the race pace block. That return to rhythm is the skill you are training, so do not let the race pace drift upward or downward.
Suitable for intermediate swimmers and triathletes who swim comfortably for 45 minutes in open water. Shorten to four rounds if needed, or extend the surge to 60 seconds in a peak phase.
Tips
- Count ten long strokes after each surge to reset your rhythm.
- Breathe every two strokes on the surge and return to your usual pattern after it.
- Swim with a partner or group and stay within sight of the shore.
Good forOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseBuildPeak