Training

Session 2: Race Pace Work

Teaching Point

Decreasing volumes of race pace work, mixed with a chance to technically realign the stroke, makes for a productive and challenging mainset.

Intermediate

  1. Two lengths front crawl, four lengths front crawl, six lengths front crawl, eight lengths front crawl all at a constant ‘race’ pace. All with 15 secs rest between
  • If you hit 45 secs on the first two lengths, constant pace suggests three mins on the eight lengths
  • Continue into 4x two lengths front crawl with 30 secs rest to work on swim technique: 700m

Novice

  1. Two lengths front crawl, four lengths front crawl, six lengths front crawl all at a constant ‘race’ pace. All with 15 secs rest
    • If you hit 70 secs on the first two lengths, constant pace suggests 3:30 on the six lengths
    • Continue into 3x two lengths with 20 secs rest to work on swim technique: 450m
  2. Two lengths front crawl, four lengths front crawl all at a constant ‘race’ pace. All with 15 secs rest
    • Continue into 2x two lengths front crawl with 10 secs rest to work on swim technique: 250m
  3. Two lengths front crawl, strong pace with just 15 secs rest.
    • Continue into 1x two lengths front crawl with 5secs rest: 100m

Novice: 800m (25m pool)
Intermediate: 1500m (25m pool)