Workouts
Swimmer Doing Butterfly Stroke
10

Feb13

Swim Workout: Threshold 2

We are entering the second week of Critical Pace training.  Like last week the workouts this week will focus on improving your critical swim pace which we determined during the test sessions in the third week.  With the first week under your belt you should be starting to get a better feel of the different zone paces and be able to repeat them consistently.  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 your Critical Pace will be used in this and all of the other workouts during the Critical Pace Training Phase of the program.

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

Beginner

W/U:
2x

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

M/S:
5 x 200 Free CP (:15 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 1,900

Intermediate

W/U:
3x

  • 100 Free
  • 100 Drill
  • 100 Stroke

M/S:
7 x 200 Free CP (:15 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,600

Advanced

W/U:
2x

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

M/S:
5 x 400 Free CP (:20 R.I.)

C/D:
2x

  • 100 Drill
  • 50 Stroke
  • 100 Free

Total Yards: 3,500

imagrs

3 Comments

Marcus Stromberg

February 11 2013 Reply

Well this morning’s swim workout marked the collision of life stress and training stress. For the past 3-4 weeks I have been burning the candle at both ends a bit more than usual with extra jobs on the weekends and officiating 10+ per day at 2-2 day home meets for my daughter’s swim team. I’ve known that I was potentially walking a tight rope that I may fall off of but I didn’t want to admit to myself that I wasn’t super human.

Anyway this morning the results of everything showed up in my training. The plan for me today was 5×400 Free @ CP with a target time of 4:52. Unfortunately, the best I could do was 4:57-5:00. Now that doesn’t sound that far off and it isn’t but I think the important thing to note is the effort that it took to even get there was higher than it should have been. Also I wouldn’t consider this a catastrophic failure but just a good warning sign that if I want to keep my training on course that I need to start saying “No” to some of the optional extra curricular activities that are impeding my recovery. So if you’re interested in checking out how well my swim did or didn’t go feel free to click on the following link: http://connect.garmin.com/activity/272200582.

Hope your workout was a bit more successful. Training smart and have a great week.

Matthew Radniecki

February 12 2013 Reply

I don’t know how you can find the motivation to even go to the pool with a schedule like that… I find that when life gets busy and I try to keep up my volume that my motivation to train severely crashes…. generally for me its nothing that a day off can’t fix though. Today’s (Monday’s) swim went good. My 7×200’s should have been swam in about 2:50…. all came in under; 2:42 – 2:45.
Tomorrow’s swim will likely reveal that I am far from being in tune with my different zones…

    Marcus Stromberg

    February 13 2013 Reply

    Well on Monday I learned that I can’t. I definitely hit the exhaustion wall hard on Monday and both Coach Jason and I agreed that the best thing for me to do was take Tuesday off. A couple good nights sleep and 48 hrs of recovery and I feel much better. Nice job on the 200’s and again major kudos on the commitment you’ve made to improving you swim, it will pay huge dividends in the future.

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