Half-Distance Builder, 800, 600 and 500 m
The 1.9 km swim of a half-distance triathlon split into a steady 800, 600 and 500, with a minute of rest between, for first-time racers.
- Duration
- 56 minestimated
- Distance
- 2,600 m
- Effort
- 65
- Level
- Beginner
- Focus zone
- Endurance
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 | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upEndurance Kick with board, easy | 50 m | 62-74% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalEndurance 800, steady and relaxed | 800 m | 85-92% CSS pace |
| 4 | Rest | 1 min | |
| 5 | IntervalEndurance 600 with pull buoy, steady | 600 m | 85-92% CSS pace |
| 6 | Rest | 1 min | |
| 7 | IntervalEndurance 500, steady, sight once per length | 500 m | 85-92% CSS pace |
| 8 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A half-distance triathlon starts with a 1.9 km swim. This 2600 m session covers that distance in three pieces, 800 m, 600 m and 500 m, with a minute of rest between them. The pace is steady throughout, the 600 is swum with a pull buoy and the 500 includes a sight once per length.
The aim is to get used to the time it takes to swim 1.9 km, not to swim fast. Start the 800 slowly, settle into a breathing rhythm and keep the kick light, since a long bike and run come afterwards. The shorter pieces feel easier, so use them to check that your form stays the same when you are tired.
For beginner triathletes preparing for a first half-distance race who already swim 1500 m sessions. Shorten the rest to 30 seconds over the weeks, and later swim it as 1000 m and 900 m.
Tips
- Note your average pace per 100 m on each piece.
- Place the pull buoy high between the thighs for the 600.
- Use the minute of rest to drink and relax the shoulders.
Good forHalf-distance triathlonPool
Season phaseBaseBuild