Sprint-Distance Triathlon Swim, 3 x 250 m at Race Pace
Three 250s at sprint triathlon race pace, a third of the 750 m race distance each, followed by 50s with sighting practice.
- Duration
- 36 minestimated
- Distance
- 1,650 m
- Effort
- 45
- 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 | |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Sprint triathlon race pace, about CSS | 250 m | 99-102% CSS pace |
| 3.2 | Rest | 45 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalTempo Sight every 6 strokes on the far wall | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A sprint-distance triathlon starts with a 750 m swim. This 1650 m pool session splits that distance into three 250s at your race pace, which for this distance is about your CSS. You rest 45 seconds between them. After the main set, four 50s at a steady pace with a sight every six strokes prepare you for open water.
Swim the first 250 a little under control and settle into a pace you can repeat. The three times should be close to each other. Focus on a relaxed, steady breathing pattern, since you still have to ride and run afterwards. For the sighting 50s, pick a target at the end of the pool, such as the clock or a flag, and lift your eyes briefly during the forward reach.
For beginners who can swim 750 m and are preparing for a first sprint-distance triathlon. Later, swim two 375s instead of three 250s, and finally the full 750 m in one go.
Tips
- Breathe every two or three strokes, whichever feels calm at race pace.
- Keep the kick light, your legs are needed on the bike.
- Note the time of each 250 to judge your swim split for race day.
Good forSprint triathlonPool
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