Threshold Ladder

Objective(s): Learn your current threshold pace and build endurance at that pace

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

In the main set, swim at your threshold pace for every length!

The 100s should seem fairly easy – use the 100s to get a feel for your current threshold pace. The 200s should be a little more difficult, and the 400s should be just plain hard (if not, you need to adjust your CSS).

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.

When you can complete the two 400s easily, it’s time to adjust your threshold pace either manually or by performing a CSS test.

Warm Up

400 FS

Drill

8 X (50 as 25 Kick hard + 25 Scull #1 easy – no rest – recover while sculling 25)