Repeat this threshold workout, progressing from sixteen 100s to four 400s, until you can complete all of the 400s at your threshold pace. Then adjust your threshold pace either manually or by performing a CSS test, and start over!

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.

For this workout the main set is always a total of 1600 yards (or meters) of threshold work. When you can complete the last step comfortably, it’s time to adjust your threshold pace (manually or by performing a CSS test).

Warm Up: 400 FS

Drill

8 X (50 as 25 drill choice + 25 FS easy)

Threshold Set

Each time you perform this workout, perform a single step only, beginning with Step 1. When you can complete that step successfully, hitting the wall at every beep, progress to the next step (the next time you perform the workout).

Step 1: 16 X (100 @TP + 10s rest)
Step 2: 8 X (200 @TP + 15s rest)
Step 3: 4 X (400 @TP + 20s rest)

Cool Down: 200-400 Choice

(Total 2400-2600)