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geochuck
May 28th, 2005, 06:16 PM
Getting ready for open water swims???

To me this is the best way to determine your race pace in a pool, 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, if 1:20 repeat on 1:30.

Do you have a better way???

geochuck
May 28th, 2005, 10:49 PM
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