Full-Distance Steady Swim, 3 x 1000 m
Three 1000s at full-distance race pace with a minute of rest, the middle one with a pull buoy, to build steady endurance for a 3.8 km swim.
- Duration
- 1 h 21 minestimated
- Distance
- 4,000 m
- Effort
- 107
- Level
- Intermediate
- Focus zone
- Tempo
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 | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Fingertip drag drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalTempo 1000 at full-distance race pace | 1000 m | 91-95% CSS pace |
| 5 | Rest | 1 min | |
| 6 | IntervalTempo Pull buoy 1000, same pace | 1000 m | 91-95% CSS pace |
| 7 | Rest | 1 min | |
| 8 | IntervalTempo 1000, sight once per length | 1000 m | 91-95% CSS pace |
| 9 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
The swim of a full-distance triathlon is 3.8 km, and the pace has to feel easy enough to hold for over an hour. This 4000 m session builds that endurance with three 1000s at full-distance race pace, about five to nine seconds per 100 m slower than CSS, with a minute of rest. The middle 1000 is swum with a pull buoy, and the last one includes a sight once per length.
Even pacing is the whole task. Check your split every 200 m and stay within two seconds per 100 m of your target. Keep a long stroke, a light kick and calm breathing. If the third 1000 is clearly slower than the first, your race pace is set too fast for now.
For intermediate triathletes building toward a full-distance race. Swim two 1000s in the first weeks and later move on to longer continuous swims.
Tips
- Drink during each rest, a long session in warm water dehydrates.
- Count lengths in blocks of four or use a lap counter.
- Keep the pull 1000 at the same pace as the swims.
Good forFull-distance triathlonPool
Season phaseBaseBuild