Standard-Distance Triathlon Swim, 5 x 300 m at Race Pace
Five 300s at standard-distance race pace with 30 seconds of rest, the full 1500 m race distance in pieces at the speed you plan to race.
- Duration
- 56 minestimated
- Distance
- 2,700 m
- Effort
- 73
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 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 | |
| 5 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Race pace, CSS to CSS plus 2 s | 300 m | 98-101% CSS pace |
| 4.2 | Rest | 30 s | |
| 5 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
The swim of a standard-distance triathlon is 1500 m. In this 2700 m session you swim that distance as five 300s at your race pace with 30 seconds of rest between them. For trained triathletes, standard-distance race pace sits between CSS and about two seconds per 100 m slower. The short rest keeps the effort close to a continuous race swim.
The aim is five even 300s. The first one often comes out too fast, so check your split at 100 and adjust. Swim with a relaxed, steady rhythm and breathing pattern that you could keep for 20 to 30 minutes. In the last two 300s, keep your stroke long and resist the urge to shorten it as you tire.
Suitable for intermediate triathletes three to eight weeks before a standard-distance race. Reduce the rest to 20 seconds as the race approaches, or swim three 500s instead.
Tips
- Use a pull buoy on the fourth 300 if you race in a wetsuit, it feels closer to race day.
- Sight once per length on the last 300 to practice holding pace while sighting.
- Write down your average pace per 100 and compare it with your race goal.
Good forStandard-distance triathlonPool
Season phaseBuildPeak