Archives for posts with tag: progressive pace

This week we will be doing what I call the Brownlee main set of 100s, so-called as the Brownlees say it is one of the favourite swim sets, which we haven’t done for a long time.  It’s very simple and consists of 15 x 100s, swum 1-5 progressively with the 4th 100 being at race pace and the 5th one faster than race pace.  I really like it as contains a little bit of everything we like in a good triathlon main set – it’s specific to our typical race distance of 1,500m, includes a mix of different paced swimming and is great for race-pace endurance.

To do it well make sure you pace yourself at the start so you can really pick up the pace as you go through the set.  And try and pick up the pace as you would when doing a “golf stroke” set by increasing your stroke rate but keeping the same number of strokes per length.

See you Saturday,

Rob

Advertisements

The main set this week will be what I call the Brownlee main set of progressively-paced 100s.  All the 100s are swum 1-5 progressive (i.e. each one swum progressively faster) with the 4th one of each set being at your 1500m race pace and the 5th one faster.  Aim for a 10s improvement in your time between the 1st 100 and the 5th 100.

I think this is an excellent set for practicing pace-judgement and progressive-pacing, especially as you get tired, as there are no extra rests in this set.  So please try your best at pacing this well and:

  • Take your times for each 100 to check your pace judgement;
  • Try increasing your pace by increasing your stroke rate; and
  • Relax as much as possible and search for that easy speed at a higher stroke right – just like trying to spin your bike in an easy gear at high cadence rather than tiring yourself out and blowing up by pushing too hard a gear.

See you Saturday,

Rob

I’m reading “Swim, bike, run: Our Triathlon Story” by the Brownlees at the moment and they include one of their favourite sessions for swimming, biking and running.  So with Anna having given some of the Brownlee’s nutritional advice in her excellent race report this week I thought we’d try out their swimming session as well.

Their session follows a similar structure to our usual Saturday sessions with warm-up, technique subset and then main set.  The main set consists of some progressively paced 100s but rather than our usual 1-3 progressive it is 1-5 progressive.  The important thing is to be swimming at your usual race pace on the 4th swim so that the 5th swim is faster than your race pace.  Try and aim for 10s improvement in time between the slowest and fastest 100 so each one with need to be 2-3 seconds faster than the previous one.

See you Saturday!

Rob

Some of the sets we’ve been doing in recent weeks have been off some tight turnaround times and I’ve also been asking you vary the pace, even when you have little rest.  We will be doing some more of this type of set in the coming weeks so I thought it was worth explaining why we are doing this and what to focus on.

The main reason for doing this type of training is to practice one of the essential skills that most of us want to improve at – swimming fast and relaxed.  When you know that you have a hard effort coming up – like getting out of the water and straight into a hard bike or run – most of us try and relax just a bit and conserve some energy.  Many of us can often do some of the best fast and relaxed swimming when we are focused on saving something for the hard effort rather than feeling the stress of trying to make the turnaround with time to spare.  If you accept that you only need a short rest of 5 seconds or less before a hard effort that it is much easier to relax.  We push the boundaries on this sometimes – with tighter turnarounds that are possible before dropping back into continuous swimming – but this is all about working on the edge of what is currently possible and improving your speed.

This week I will be asking you to do some progressively paced swims as part of the main set.  To get the most benefit of this type of work please really focus on making the faster swims at least 5s faster per 100m.

See you Saturday!

Rob

PS  Please try and stick to turnaround times wherever possible and don’t add in extra rest between blocks of work to change lane order.  I know it is not always possible to do this but you will get the most benefit from the sets if you can.

%d bloggers like this: