Warm-up and loosen down pace:
Use this pace for your warm-up and loosen down as well as anything denoted as “easy swimming”.
This is also your pace for doing drills and kicking sets.
Drills should always be performed slowly so that you can give 100% concentration on mastering the actions.
Aerobic Pace:
Use this pace for long intervals of 600m or longer, open water swims, paddles & pull buoy sets.
You should never feel out of breath when performing these sets. These are the swimming sets that build your stamina for CSS and T-Pace training so it is very important to control your aerobic pace very rigidly.
CSS Pace:
CSS swim sets are usually 100m, 200m, 300m, 400m or even 600m repeats.
The pace should not feel super hard at first, but you will feel fatigued towards the end of the set, so try to reign yourself in at the beginning in favour of holding an even pace all the way through the set. Examples of
CSS swim workouts can be viewed on our swim blog postsT-Pace: (Threshold Pace)
T-Pace swim sets of 100m, 150m, 200m, 250m repeats
The pace will feel hard, but you will get long rest periods to recover. The T-Pace sets are usually short so “Hang Tough”.
Be aware of keeping your style as strict as possible for as long as you can. If you feel you are starting to “thrash” the water and forcing your stroke, rather slow your pace by 5 seconds per 100m