Sprint-Distance Race Pace, 15 x 50 m
Fifteen 50s at sprint-distance race pace on 15 seconds of rest, 750 m in short pieces so beginners can learn their race speed.
- Duration
- 42 minestimated
- Distance
- 1,850 m
- Effort
- 49
- Level
- Beginner
- Focus zone
- Threshold
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-upRecovery 25 catch-up drill, 25 swim | 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 | |
| 15 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Sprint-distance race pace, even | 50 m | 99-102% CSS pace |
| 4.2 | Rest | 15 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
The 750 m swim of a sprint-distance triathlon is short enough that the pace sits close to your CSS. This 1850 m session breaks the race distance into fifteen 50s at that pace with 15 seconds of rest. Short pieces make it easier to hold the right speed and good form, and you still swim the full race distance at race pace.
Swim every 50 in the same time. The first few will feel easy, which is the point, so hold back and do not let them get faster. Breathe in the pattern you plan to use in the race and keep the kick light. If the last five are more than two seconds slower than the first five, take 20 seconds of rest next time.
For beginner triathletes four to eight weeks before a sprint-distance race. Progress by swimming 100s on the same rest, then 150s.
Tips
- Check the pace clock on every 50, not just the first one.
- Push off gently, in a race there are no walls to help you.
- Count the 50s in blocks of five.
Good forSprint triathlonPool
Season phaseBuildPeak