Want to improve your aerobic endurance and learn more about your ideal race pace in the water? A good first step in this direction is to find your own threshold pace. Your threshold pace is your highest sustainable pace for a relatively extended period of time. Our friends with Chris Bagg Coaching Group often prescribe this “broken 1500” test to determine their athletes functional threshold pace in the pool. This pace can then be used to guide athletes during later workouts.
Warm up: 300-500 as you see fit Test: “broken 1500” (make sure to keep track of your time!) Keep the pace for each interval at the best effort that you can maintain without slowing. 2x250 (25” rest) 2x200 (20” rest) 2x150 (15” rest) 2x100 (10” rest) 2x50 (5” rest) Take note of your total time! Cool down: 200 EZ Take your total time and then subtract the rest intervals (2:25 total). This is your estimated 1500 time which can be divided by 15 to determine your threshold pace per 100! Ready to apply it with a threshold pace specific workout? Continue reading for a good way to make it happen! Improving aerobic endurance and pacing: This workout will condition you to hold a sustainable pace for a longer time and not fade out towards the end of your next race! Warm up: 300-500 as you see fit Main set: Each interval of the main set includes a note about your target pacing per 100. For example: the first 3x400 set requires a target pace of 5” slower than your 100yd threshold pace (TP). If your TP is 1:30/100yd’s you would shoot for a 1:35/100yd pace for those 400’s. The pace slowly increases as the workout proceeds. 3x400 @ TP+5” 2x400 @ TP+4” 1x400 @ TP+3” Cool down: 200 EZ Option for advanced athletes: Start the workout with 4x400 @ TP+6” w/ 20” rest for an extra giddy up Have questions? Contact the coaches directly at chrisbaggcoaching.com Comments are closed.
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