1,000 yd. timed swim
Performing this swim will allow you to establish your base pace, upon which future workouts in this program are created. The goal for this 1000 yd. swim is to hold the fastest, consistent pace thoughout the entire swim. Once you've completed your swim you can take your time and divide it by 10. This will give you a base pace for 100 yards.
Example: If I swam the 1000 yards in 20 minutes, dividing 20 minuets by 10 gives me 2. So that means my base pace for 100 yards is 2 minutes, for 50 yards its 1 minute and so forth. If you end up with a base pace time that is not even like 1:33, round it up to the nearest 5 or 0. In this case I would round up to 1:35 per hundred as my base pace. In future workouts you will see the term ""threshold pace"" and ""base"" used as a description of how hard to swim a set. This simply means that you should swim the specified distance at your pace per hundred yards you establish today. For example, my base pace from above was 2 minutes, if the workout calls for me to swim a 200 at threshold or base pace then I want to try and swim it in 4 minutes.
If you are unable to complete the 1000-yard swim, don't worry! You will build on your base and be able to complete this workout by the end of the program. If this is the case, swim as far as you can, note your time, and follow the instructions below.
Sample calculation:
- Let's say you swam 725 yards in 11:30 (11 minutes, 30 seconds)
- First, convert your total time to seconds. In this case your time would be 690 seconds.
- Second, multiply that number by 100. Easy, just move the decimal over two places. Answer = 69,000
- Next, divide that number by the number of yards you swam. So, 69,000 divided by 725. Answer = 95.1 (Check it if you want)
- This number is your ""base"" time in seconds. Convert it to back to minutes and seconds and you're ready to go!
This person's base pace is 1 minute, 35 seconds (or 1:35).
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