Standard-Distance Race Pace with Fast Finish, 3 x 500 m
Three 500s, each 400 m at standard-distance race pace and a faster final 100 without stopping, to practice changing gear late in a swim.
- Duration
- 1 h 10 minestimated
- Distance
- 3,400 m
- Effort
- 92
- Level
- Advanced
- 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 | 600 m | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalThreshold 400 at race pace | 400 m | 98-101% CSS pace |
| 4.2 | IntervalVO2max 100 faster, close the gap | 100 m | 102-105% CSS pace |
| 4.3 | Rest | 45 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Pull buoy, steady | 100 m | 85-92% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Races are often decided late in the swim, when a group speeds up toward the exit or you need to bridge to the feet in front. Each of the three 500s in this 3400 m session is a 400 at standard-distance race pace followed by a 100 about three seconds per 100 m faster than CSS, without stopping. You rest 45 seconds between rounds.
Swim the 400 at an honest, controlled race pace, then shift up at the wall with a higher stroke rate and a stronger kick. The change should be clear on the clock. Go back to race pace on the next round, the 400s should stay steady even after the fast finishes. A 400 m pull set afterwards brings the heart rate down.
For advanced triathletes in the build and peak phases. Add a fourth round in the last block before an important race, or shorten the rest to 30 seconds.
Tips
- Check the split at 400 and at 500 to see the change in pace.
- Lift the kick in the last 100 as you would before the swim exit.
- Keep the stroke long while the rate goes up.
Good forStandard-distance triathlonPool
Season phaseBuildPeak