Standard-Distance Builder, 2 x 750 m
Two steady 750s with 90 seconds of rest, the second with a pull buoy, to build toward the 1500 m swim of a standard-distance triathlon.
- Duration
- 47 minestimated
- Distance
- 2,200 m
- Effort
- 56
- Level
- Beginner
- Focus zone
- Endurance
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 | IntervalEndurance First 750, steady, sight once per length | 750 m | 85-92% CSS pace |
| 4 | Rest | 90 s | |
| 5 | IntervalEndurance Pull buoy 750, steady | 750 m | 85-92% 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. This 2200 m session gets you there in two halves. You swim 750 m at a steady pace with a sight once per length, rest 90 seconds, then swim another 750 m with a pull buoy. The pull buoy gives the legs a rest and feels similar to swimming in a wetsuit.
Steady means a pace you could keep for much longer, a few seconds per 100 m slower than you would swim on race day. Count the lengths in blocks of four to keep track. On the second 750, keep the stroke long and the core firm so the hips stay level. Check the clock after each 750 and aim for similar times.
For beginners who can swim 750 m without stopping and are preparing for a first standard-distance race. Once both feel comfortable, cut the rest to 30 seconds, and later swim the 1500 m in one go.
Tips
- Breathe every three strokes if it feels calm, it helps you swim straight.
- Lift the eyes briefly to the far wall once per length, as you would to a buoy.
- Have a drink during the rest.
Good forStandard-distance triathlonPool
Season phaseBaseBuild