Mascomaman Bike

Determining Test Sets

Sprint test: Swim 3×100 fast. Recover for 20 seconds between each. Note your time for each 100, aiming for no more than 5 seconds’ difference between each one. Your T-pace per 100 is the average of all three times.

Olympic, half-Ironman, Ironman test: Swim 3×300 fast. Recover for 30 seconds between each. Note your time for each 300, aiming to have less than 15 seconds’ difference between each. Average the times to determine your average 300 pace. Your T-pace per 100 is that number divided by 3.

Once you have determined your T-pace, use it to design swim workouts. For example, let’s assume your T-pace is 1:45 (105 seconds) per 100. If you’re a sprint distance racer, swim a set of 5–8 repeats of 50 on a repeating send-off of 1:15. Your goal would be to swim each 50 faster than your T-pace (105 divided by 2, or 52.5 seconds). By swimming shorter segments faster than T-pace, you can work toward improving your speed over longer distances. Retest your T-pace every six to eight weeks so you can make adjustments to your workouts.

Calculators

Race Pace Calculator

Enter a race distance and a race pace, then hit the "Time" button to calculate a finish time or enter a race distance and a finish time, then hit the "Pace" button to calculate a race pace.

Event	Distance		Race Pace			x	Finish Time			x
			Hrs	Min	Sec		Hrs	Min	Sec
Swim		Meters Miles Yards				/100 M Est Time
Bike		KM Miles				KMH MPH
Run		KM Miles				Min/KM Min/Mile
						Total Time

And so it Begins

First workout of 2013: A simple core beginning. I did it. I felt good about it. It's my start. Tomorrow I'll try to map out the next two week's workouts.

 Workout 1