Objective(s): Threshold training

Tool(s): Tempo Trainer Pro or other length-timing device

In the main set, strive to swim your threshold pace for every length.

If using a Tempo Trainer Pro, select Mode 1 and set the timer to your threshold pace per length, and press the top button on the Tempo Trainer Pro to restart the timer at the start of each repeat. The timer will beep at every wall at threshold pace. Stay with the beep! The first first couple of walls should be easy, but do not go faster than your threshold pace, it will get harder very quickly. At the end of each interval, rest for the specified number of seconds and then press the top button on the Tempo Trainer Pro to start the next interval.

In the threshold set, swim 6-10 200s, depending on your fitness level and the time available for training. When you can complete all of the 200s easily, it may be time to adjust your threshold pace (manually or by performing a CSS test).

Warm Up

400 FS

Drill

8 X (50 as 25 Kick hard + 25 FS easy – no rest, easy freestyle is your recovery)

Threshold 200s

6-10 X (200 @TP + 20s rest)

Cool Down

200-400 Choice

(Total 2200-3200)