Introducing The Pink Mist Set!
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Back in July 2012 we introduced ‘Red Mist’ sessions on the blog. Consisting of around 4km of sustained fast swimming, these challenging endurance sets are perfect for anyone racing 3km or over in their swimming events, especially those training for Ironman triathlon, 5km or 10km open water races or full marathon swims.
If you've tried these sets you'll know how much they test you both physically and mentally but master them and your swim fitness can take some huge strides forwards.
See the original Red Mist blog post here: www.feelforthewater.com/2012/07/red-mist-set.html
If you're subscribed to the SS Coaching System you can find a library of 75 (!) different Red Mist Sessions to choose from here: app.swimsmooth.com/sequence/HG/red-mist-endurance-sessions/
Introducing Pink Mist
If you're quite new to swimming you might not quite feel ready for a full Red Mist session, and that's absolutely fine. However you can still gain a lot from this style of session, which is why we've created the 'Pink Mist' set, which is a slightly reduced Red Mist set.
A Pink Mist session follows exactly the same theme as a Red Mist session but rather than swimming 4km you 'only' swim around 3km at the same pace.
To create a Pink Mist session you simply shorten a Red Mist session by around 25%. So the classic 10x 400m set becomes 10x 300m :
4x 300m at CSS pace + 6 sec /100m
3x 300m at CSS pace + 5 sec /100m
2x 300m at CSS pace + 4 sec /100m
1x 300m at CSS pace + 3 sec /100m
[this is the complete session - no warmup or cool-down required]
CSS pace is simply your threshold pace, which is the speed at which you'd swim 1500m (more information here: www.swimsmooth.com/css). Of course you are swimming a little further than 1500m here so the pace is slightly lower - more like a strong 'tempo' pace.
Take around 20 to 30 seconds rest between each 300m swim or if you’re using a Finis Tempo Trainer Pro to pace you through, take 1 beep rest. This is just enough time to get a quick sip of drink before rolling into the next 300m.
Why not give this session a crack the next time you swim. The first time through you might swim at a slightly conservative pace just to get a feel of things and then increase the pace next time around. The first 300m should feel very easy but the relentless effort will gradually wear you down and by the end it will require a lot of mental effort to sustain the effort. Such is the challenge that you may feel like throwing your toys out of the pram and quitting half way through. That's the Red Mist descending - shrug it off, keep your focus and swim on through.
Sometimes we hear from swimmers telling us they're building up to trying this type of session in 3 to 6 months time. Quite likely this is just delaying things and procrastination on their part - just get in there and try it, it's really not that scary and you'll be really pleased with yourself that you did!
Given you swim these sessions at sub-threshold pace, you’ll be surprised how you can maintain your focus on maintaining your form throughout. Don't assume your technique will go out of the window during such a set - it won't!
Swim Smooth!
If you've tried these sets you'll know how much they test you both physically and mentally but master them and your swim fitness can take some huge strides forwards.
See the original Red Mist blog post here: www.feelforthewater.com/2012/07/red-mist-set.html
If you're subscribed to the SS Coaching System you can find a library of 75 (!) different Red Mist Sessions to choose from here: app.swimsmooth.com/sequence/HG/red-mist-endurance-sessions/
Introducing Pink Mist
 |
| Pink and Misty! |
If you're quite new to swimming you might not quite feel ready for a full Red Mist session, and that's absolutely fine. However you can still gain a lot from this style of session, which is why we've created the 'Pink Mist' set, which is a slightly reduced Red Mist set.
A Pink Mist session follows exactly the same theme as a Red Mist session but rather than swimming 4km you 'only' swim around 3km at the same pace.
To create a Pink Mist session you simply shorten a Red Mist session by around 25%. So the classic 10x 400m set becomes 10x 300m :
4x 300m at CSS pace + 6 sec /100m
3x 300m at CSS pace + 5 sec /100m
2x 300m at CSS pace + 4 sec /100m
1x 300m at CSS pace + 3 sec /100m
[this is the complete session - no warmup or cool-down required]
CSS pace is simply your threshold pace, which is the speed at which you'd swim 1500m (more information here: www.swimsmooth.com/css). Of course you are swimming a little further than 1500m here so the pace is slightly lower - more like a strong 'tempo' pace.
Take around 20 to 30 seconds rest between each 300m swim or if you’re using a Finis Tempo Trainer Pro to pace you through, take 1 beep rest. This is just enough time to get a quick sip of drink before rolling into the next 300m.
Why not give this session a crack the next time you swim. The first time through you might swim at a slightly conservative pace just to get a feel of things and then increase the pace next time around. The first 300m should feel very easy but the relentless effort will gradually wear you down and by the end it will require a lot of mental effort to sustain the effort. Such is the challenge that you may feel like throwing your toys out of the pram and quitting half way through. That's the Red Mist descending - shrug it off, keep your focus and swim on through.
Sometimes we hear from swimmers telling us they're building up to trying this type of session in 3 to 6 months time. Quite likely this is just delaying things and procrastination on their part - just get in there and try it, it's really not that scary and you'll be really pleased with yourself that you did!
Given you swim these sessions at sub-threshold pace, you’ll be surprised how you can maintain your focus on maintaining your form throughout. Don't assume your technique will go out of the window during such a set - it won't!
Swim Smooth!