Workout Wednesday: Pace Jumping!

Photo Credit:  Helen Cogan Photography

Happy Workout Wednesday! I hope you are excited to get your heart pumping. This swim workout is all about pace jumping. This is a perfect workout for triathletes and open water swimmers. Most open water races are not done at a consistent pace. This workout will force you to be bounce between hard and easy efforts. It is great practice to simulate the way a race typically goes. It is your job to focus on hitting the target effort zones while staying relaxed as possible. Super easy, right?!?!? Don’t cheat yourself out of a great workout by going to easy on both the Fast and Cruise efforts. Good Luck! As always please share with your friends and leave your thoughts in the comments! Don’t forget to have fun!

Warm Up

200 Swim

4 x 75 @ :10 rest

Alternate 25 breathing to the right only/ 25 breathing to the left only/ 25 bilateral breathing

4-8 x 25 @ :05 rest with an ankle band so you can’t kick.*

*If you don’t have ankle bands, cross your ankles but alternated which ankle is on the top by 25.

Main Set

2x1000@ 1:00 rest Follow the pattern below in a non-stop 1000*.

      125 Fast/75 Cruise

      100 Fast/100 Cruise

      75 Fast/125 Cruise

      100 Fast/100 Cruise

      125 Fast/ 75 Cruise

*Fast = 85% of Max Effort / Cruise= 70%-75% of Max Effort

Cool Down

5-10 minutes of easy swimming focusing on technique and feeling good. This is a great place to throw in some drill work.

Successful swims are built with Endurance!