Full-Distance Triathlon Swim, 4 x 800 m Swim and Pull
Four 800s at full-distance race pace, alternating swim and pull buoy, 3200 m of aerobic race-specific work for the 3.8 km swim.
- Duration
- 1 h 32 minestimated
- Distance
- 4,500 m
- Effort
- 119
- Level
- Advanced
- 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 | 600 m | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalTempo Swim, full-distance race pace | 800 m | 91-95% CSS pace |
| 4.2 | Rest | 45 s | |
| 4.3 | IntervalTempo Pull buoy, full-distance race pace | 800 m | 91-95% CSS pace |
| 4.4 | Rest | 45 s | |
| 5 | 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, so the main job in training is to build steady aerobic endurance at race pace. In this 4500 m session you swim four 800s at full-distance race pace with 45 seconds of rest, alternating between swimming and pulling. Full-distance race pace sits about five to nine seconds per 100 m slower than CSS.
Even pace and an economical stroke matter more here than speed. Swim each 800 with a long, relaxed stroke and a light kick. On the pull 800s, focus on an early catch and a steady rotation. Check your split every 200 m and stay within two seconds per 100 of your target. The last 800 should feel as controlled as the first.
For advanced triathletes building toward a full distance race. Swim three 800s to start, or add a fifth in the peak of the build phase.
Tips
- Drink after every 800, long sessions dehydrate even in water.
- Breathe every three strokes on the swim 800s if it stays relaxed.
- Leave the 45 seconds of rest unchanged, the set is about pace, not short rest.
Good forFull-distance triathlonPool
Season phaseBaseBuild