Half-Distance Triathlon Swim Simulation, 1900 m Continuous
A continuous 1900 m pool swim with a fast first 200, 1500 m at half-distance race pace and a 200 m build, the full race swim in one go.
- Duration
- 59 minestimated
- Distance
- 3,100 m
- Effort
- 84
- Level
- Advanced
- 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 | 600 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upTempo Build to race pace | 50 m | 92-96% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalVO2max Fast start, a little faster than CSS | 200 m | 102-105% CSS pace |
| 4 | IntervalSweet spot Race pace, sight once per length | 1500 m | 95-98% CSS pace |
| 5 | IntervalThreshold Build to the exit | 200 m | 99-102% CSS pace |
| 6 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
This session puts the full swim distance of a half-distance triathlon into one continuous pool swim. After the warm-up you swim 1900 m without stopping. The first 200 m are a little faster than CSS, as off a race start. Then come 1500 m at half-distance race pace, about two to five seconds per 100 m slower than CSS, and a 200 m build to the exit. The whole session covers 3100 m.
The fast start is the trap. It has to be quick but controlled, so that you can settle into race pace within a few lengths. During the long middle part, sight once per length on the far wall and check your split every 500 m on the pace clock. The build at the end should feel strong, not like a sprint.
For advanced triathletes three to five weeks before a half-distance race. Use a pull buoy for the middle part if you will race in a wetsuit.
Tips
- Count the lengths in blocks of four so you know where you are.
- Hold the same breathing pattern for the whole 1500 m.
- Keep the turns relaxed, there are no walls in a race.
Good forHalf-distance triathlonPool
Season phasePeakRace week