Workouts
6-Swimming Pool
07

Feb13

Swim Workout: Threshold 1

Now we get to have some fun with a few speed intervals.  This workout includes some above threshold, Zone 5/Vo2 max, intervals which should be hard but repeatable with the rest you’re given.  However, you should never sacrifice stroke form for speed.  If you feel your form falling apart ease it back and just go as fast as you can with good form.  Make sure you consult your swim training zone chart to see what range your target time should be at and do your best to hit that time.  And again if you haven’t e-mailed Coach Jason of Dig It Triathlon, Jason@digittri.com, with your test results do so as soon as you can and he will reply with your swim training zones.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page for a in-depth explanation of how to use your Critical Pace and swim training zones in this and future workouts.

After you have completed the workout please stop back and comment on how it went for you.

Beginner

W/U:
2x

  • 100 Free
  • 100 Drill
  • 50 Kick
  • 50 Free
  • 100 Drill

M/S:
2x

  • 150 Free Z5/Vo2 max (:30 R.I.)
  • 100 Free Z5/Vo2 max (:20 R.I.)
  • 50 Free Z5/Vo2 max (:15 R.I.)

C/D:
50 Free
100 Drill
50 Free

Total Yards: 1,600

Intermediate

W/U:
2x

  • 100 Free
  • 100 Stroke
  • 100 Kick
  • 100 Drill

M/S:
10 x 100 Free Z5/Vo2 max (:30 R.I.)

C/D:
100 Free
100 Stroke
100 Kick
100 Free

Total Yards: 2,200

Advanced

W/U:
3x

  • 100 Free
  • 100 Stroke
  • 100 Kick
  • 100 Drill

M/S:
4x

  • 150 Free Z5/Vo2 max (:30 R.I.)
  • 100 Free Z5/Vo2 max (:20 R.I.)
  • 50 Free Z5/Vo2 max (:15 R.I.)

C/D:
2x

  • 100 Stroke
  • 100 Drill
  • 100 Free

Total Yards: 3,000

imagrs

2 Comments

Marcus Stromberg

February 8 2013 Reply

Well this one burned a bit. My Main Set for the swim workout today was the same as the advanced workout except I went though 5x. My Zone 5/Vo2 Max range is 1:07-1:11 so I had the following target times for the swim; 150s/1:41, 100s/1:08, 50s/:32. For me things started out good but I think I over cooked myself on the 1st and 2nd sets because by the time that I got to the 3rd 150 I was really feeling the burn and my splits were starting to fall off pretty good. This doesn’t mean that the workout was a bad one it just means that my top end speed endurance isn’t quite what it could be but that’s also the point of training sets like this. Anyway if your interested in the actual splits from the workout feel free to check them out at the following link: http://connect.garmin.com/activity/270907799. Hope your first week of Critical Pace training went well and that you are starting to see the value in some good structured swim training. As always feel free to leave any questions or comments.

Matthew radniecki

February 8 2013 Reply

Fridays are the days that I can swim long…. So I modified these a bit to add some distance and see how much threshold I can put out before fading. Started with a 400 yd warm up of mixed drills and easy swimming. Then busted out the main set for the beginner lineup, pace wise I held everything at 1:19 to 1:20. Then took a couple minute recovery and went into the main set of the intermediate lineup. First two 100’s were a bit hot at 1:15 but then I was able to settle into a 1:19 pace for the rest, except the last one was a 1:15 again. After the 10 by 100, took another couple minute break and went into the main set for the advanced lineup…that is where things got dirty. I made it through the first of four rounds on pace, but after that I was not able to hold pace. Tried muscling though round two but was way off pace, I turned rounds 3 and 4 into easy sets aiming just to swim about 1:30’s.

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