Atlanta Rainbow Trout

Our fastest interval will be the A group.

• A is paced at 1:15 per 100 on extended swims. 
• A target distances per practice: 4,000-4,500 SCY / 3,600-4,000 LCM

We offer two B interval groups.

• B1 is paced at 1:30 per 100 on extended swims.
• B1 target distances per practice: 3,300-3,800 SCY / 3,000-3,300 LCM
• B2 is paced at 1:45 per 100 on extended swims.
• B2 target distances per practice: 3,000-3,300 SCY / 2,400-2,900 LCM

Our slowest interval will be the C group. C interval group has the widest range of paces from 2:00 up to 3:00 per 100. Although we are a beginner friendly group, our practices are best suited to swimmers who can confidently complete 100 yards nonstop in a 25 yard pool within 3 minutes. C target distance per practice: 2,200-2,700 yards in a short course pool or 1,900-2,400 meters in a long course pool. 

There are a number of ways to measure what triathlon coaches refer to as your continuous swim speed or swim coaches tend to refer to as a threshold pace. Although these terms refer to slightly different concepts, they tend to yield similar results for most swimmers. Every 6 weeks we run an an abbreviated CSS test: 

• Step 1: Swim a 300 Free from a push for time and record the results. Then rest at least 5 minutes.
• Step 2: Swim a 100 Free from a push for time and record the results.
• Step 3: Calculate your CSS: 1/2 (300 Free time - 100 Free time)

Our lane recommendations based on your CSS:

• CSS below 1:20 → A lanes
• CSS 1:20 to 1:25 → A or B1 lanes
• CSS 1:25 to 1:35 → B1 lanes
• CSS 1:35 to 1:40 → B1 or B2 lanes
• CSS 1:40 to 1:50 → B2 lanes
• CSS 1:50 to 1:55 → B2 or C lanes
• CSS > 1:55 → C lane

Finding a lane for sprinters / IM’ers: It can be a bit more difficult to find a lane if you’re much faster over shorter distances or on nonfreestyle days. It’s normal to vary your lane’s swim order set to set. It’s also fine to change lanes midpractice. Just make sure you are on the same line of the workout with your new lanemates!

Communication is Key!

• Discuss lane order before starting a set. You’ll get to know who has a great kick, who speeds up with a pull buoy and who has a killer IM set. 
• Speak up if you need to pass or be passed. 
• It's okay to ask questions or request help 

During practice:

1. Starting sets. Your lane as a group will be swimming the same line of the same set together. If you arrive late or switch lanes during a practice, ask what your lane is swimming so that you are able to  join in with them on the same part of the workout. Leave 5 to 10 seconds apart.
2. While Swimming. Try to keep about 5 seconds (or one body length) between swimmers. If during the swim you’re not able to keep six feet of open water between you and the swimmer ahead of you, during the next break in the set ask if they mind swapping. It's okay to modify strokes or take breaks as needed.
3. Finishing at the Wall. Slide left immediately after touchingMake room for incoming swimmers. Sometimes we need you to get a little cozy with your lanemates so inbound swimmers can also hold the wall. If sitting out to take a break, also stay on the far left to signal to your lanemates that they should continue. This also leaves room for other swimmers to execute their turns.

It's okay to switch lanes to swim with a friend. But, if you do do that, here are some lane sharing tips for practices when you are significantly slower or faster than the rest of the lane: 

• If you are the fastest in a lane, please ask your lane if they need to adjust intervals upward. Also consider rotating strokes in for freestyle.
• On days when you’re the slowest in a lane: 
  • On longer distances, be prepared to adjust. 
    • In a set of 200's, it may be better if you swim it as 150's.
    • You may also need to stop midswim to let people lap you.
  • It’s also okay to adjust your repeats downward so you’re able to stay with the lane. 
    • For example, in a set that’s 10x100, a slower swimmer in a lane might swim it as: 4x100, 1x50, 4x100, 1x50. We promise it’s not cheating!