Goal: Race Pace swimming
I like to break down the 1500m into smaller chunks and get my swimmers working towards their race pace. If you can hold your target time over fifteen 100m’s, or seven 200m’s, etc you will hit your target time in a race 1500m.
David Wilkie, Olympic gold medalist used to prepare for the 200m breaststroke by doing, for example, 30x50m at his race pace. That’s a tough set, and got his body used to swimming fast.
For example: Target time for 1500m is 30 minutes. This equals 2 mins per 100m.
Warm up: 400m: 50m drill, 50m swim
4 x 25m build each 25m to fast (90%+) pace; 15 seconds rest
Main set: 15 x 100m at race pace (2mins in the example above), 20 seconds rest in between each 100m.
Cool down: 200m: 50m non-freestyle, 50m kick
Set can be done as yards also, but calculate it based on 1650 yard swim and do 16 x 100 yards.
Don’t just plod up and down with long, continuous swimming. Swim fast and the results will come much sooner – leaving you time to work on growing hair and mustache as good as David Wilkie’s!