Standard-Distance Race Pace Without Push-Offs, 6 x 250 m
Six 250s at standard-distance race pace with open turns and no push-off from the wall, to swim race distance without the help of walls.
- Duration
- 56 minestimated
- Distance
- 2,700 m
- Effort
- 72
- 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 | |
| 3 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Race pace, open turns, no push-off | 250 m | 98-101% CSS pace |
| 4.2 | Rest | 20 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
In open water there are no walls. Every push-off in the pool gives you a few meters of free speed and a short break, which makes pool pace look faster than race pace. In this 2700 m session you swim six 250s at standard-distance race pace with open turns and no push-off. Rest is 20 seconds, and the 1500 m main set matches the race distance.
Swim into the wall, turn with a quick open turn and start swimming again from where you are without pushing off. The first strokes after the turn need a strong catch and a few firm kicks to get going again, much like after a buoy turn. Expect slower times than usual for the same effort, that is the honest race pace.
For intermediate triathletes preparing for a standard-distance race. Later, swim three 500s the same way.
Tips
- Keep your race breathing pattern through the turns.
- Compare these times with a normal 250 to see how much the walls help you.
- Sight once per length on the last two 250s.
Good forStandard-distance triathlonOpen waterPool
Season phaseBuildPeak