These workouts involve the main set of efforts at (or near) your 1500 race pace, but broken into small blocks with plenty of rest. They will boost your speed and increase your ability to hold a fast pace for longer.
Warm Up
1 x (150 FS in Z2 + 50 FS in Z4 + 10 secs rest),
1 x (100 FS in Z2 + 100 FS in Z4 + 10 secs rest),
1 x (50 FS in Z2 + 150 FS in Z4 + 15 secs rest),
1 x (100 FS in Z4 + 10 secs rest).
Main Set
Repeat 2 sets of 500 as below with an extra 30 second rest between sets:
1 x (100 FS in Z2 + 5 secs rest),
1 x (100 FS in Z3 + 5 secs rest),
1 x (100 FS in Z4 + 5 secs rest),
1 x (100 FS in Z5 + 5 secs rest),
1 x (100 Pull in Z2 + 5 secs rest).
Warm Down
1 x (100 Kick in Z2 + 100 FS in Z2 + 5 secs rest),
1 x (50 Back in Z2 + 50 Breast in Z2 + 5 secs rest),
1 x (200 Choice in Z2).
Swim Training Zones
Zone 1 (Z1). Easy. Effort level: 1 or 2 out of 10.
Zone 2 (Z2). Steady. Effort level: 3 or 4 out of 10.
Zone 3 (Z3). Moderately Hard. Effort level: 5 or 6 out of 10.
Zone 4 (Z4). Hard. Effort level: 7 or 8 out of 10.
Zone 5 (Z5). Very Hard. Effort level: 9 or 10 out of 10.
