What are some of your favorite swim threshold improvement sessions?
One of my favorites from this last training block was the following because it helps work on threshold pace with some "fun" built in where you have the flexibility to push as hard as you can with the backstop that if you don't push you are about to do another 200 at threshold pace. Sometimes you just have to earn that rest!
Warm-up:
- 300 Easy Freestyle
- 200 Drills (broken up as needed for athlete's drills)
Build:
- 6x 50 (25 hard w/25 easy)
Main Set:
Two times through with tempo trainer set to CSS pace on a 25m interval
- 4x 100 w/ 1x Beep Rest
- 2x 200 w/ 1x Beep Rest
- 4x 50 on the beep (rest is how much you beat the beep by)
Cool Down
- 200 Easy Choice
Total Distance: 3km, Estimated sTSS: 90
*workout adapted from a Swim Smooth session