Half-Distance Triathlon Swim, 4 x 400 m Pull at Race Pace
Four 400s with a pull buoy at half-distance race pace, then four 100s at CSS with sighting, to prepare for a 1.9 km race swim.
- Duration
- 1 h 01 minestimated
- Distance
- 3,000 m
- Effort
- 81
- 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 | 400 m | 85-92% CSS pace |
| 2 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalSweet spot Pull buoy, half-distance race pace | 400 m | 95-98% CSS pace |
| 4.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalThreshold Swim at CSS, sight once per length | 100 m | 99-102% CSS pace |
| 5.2 | Rest | 15 s | |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
The swim of a half-distance triathlon is 1.9 km. This 3000 m session builds the endurance for it with four 400s at race pace using a pull buoy, with 30 seconds of rest. Half-distance race pace sits about two to five seconds per 100 m slower than CSS. Four 100s at CSS with a sight once per length follow as a faster finish.
The pull buoy gives lift similar to a wetsuit, and it lets the arms do the work while the legs stay fresh, which is how many triathletes race. Focus on an early catch and a long, steady stroke. Hold the same pace across all four 400s. On the 100s without the buoy, the legs come back in, so keep the kick light and controlled.
For intermediate triathletes building toward a half-distance race. Swim the 400s without the pull buoy if you race without a wetsuit. Add a fifth 400 in the last build block.
Tips
- Check your split every 100 on the first 400 and lock in the pace.
- Breathe every three strokes on the pull if you can, it helps to swim straight.
- Practice sighting at race pace without letting the hips drop.
Good forHalf-distance triathlonPool
Season phaseBuildPeak