Race Pace
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1344 days
geochuck posted 3 years ago.
Race Pace Workout... Sprint Pace coming.
Workout 1: As you find out how to handle this rest periods can be shortened.
Crawl Stroke Repeats At Race Pace
Crawl 1 x 400 Warm up
Crawl 4 x 300 = 1,200 RP on 45sec rest
Crawl 4 x 200 = 800 RP on 30sec rest
Crawl 4 x 100 = 400 RP on 15sec rest
Crawl 1 x 400 = 400 cool down easy swim
total 3,200
2871
Member
1314 days
bluebirdbiker posted 3 years ago.
Like I said, this is gonna hurt :eek:
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2871
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1314 days
bluebirdbiker posted 3 years ago.
The race is Aug 28th
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There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
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477
Member
1344 days
geochuck posted 3 years ago.
Lots of time, get out into the open water if you can. I like one and two hour swims, of course at race pace with a few 2 to 5 min sprints thrown in. I will be starting to swim open water for the full month of August, the Duncan pool closes for maintenance.
2871
Member
1314 days
bluebirdbiker posted 3 years ago.
Any suggestions besides the ocean?
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There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
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477
Member
1344 days
geochuck posted 3 years ago.
Come over to Duncan we will hit the lakes around here. Good places to train on the bike and good running spots.
2871
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1314 days
bluebirdbiker posted 3 years ago.
hehe I would love to, you have no idea, except that the wife would divorse me and take the kids for ever. It's bad enough NOW!!!
:rolleyes: On the other hand.... :)
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There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
My Blog
This is how to swim your race pace in workouts... The best way to determine your race pace is to swim a straight 1,000 (hard swim) and record your time. Divide the time by 10 to get your 100 race pace time. This is now your race pace time for the 100. If your time works out to be 1:40 you do your 10 x 100 with a 10 sec rest on 1:50.
George Park www.swimdownhill.com
http://www.swim-log.co.uk/evalgeo.htm
http://www.georgeparkriverpool.com/george_park_riverpool_better.html