Workouts
MP900387448
17

Feb13

Swim Workout: Threshold 3

As we enter the 6th week of this swim training program, we are once again going to start the week with Critical Pace/Threshold Intervals.  As a triathlete it’s important for you to be able to know what that your Critical Pace feels like and be able to repeat it 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

  • 100 Free
  • 150 Drill
  • 100 Stroke
  • 150 Drill
  • 100 Free

M/S:
8 x 150 Free CP (:15 R.I.)

C/D:
200 Easy w/ 100 Drill

Total Yards: 2,000

Intermediate

W/U:
2x

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

M/S:
150 Free CP (:15 R.I.)
250 Free CP (:25 R.I.)
350 Free CP (:35 R.I.)
350 Free CP (:35 R.I.)
250 Free CP (:25 R.I.)
150 Free CP (:15 R.I.)

C/D:
2x

  • 50 Kick
  • 50 Stroke
  • 100 Free

Total Yards: 2,700

Advanced

W/U:
2x

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

M/S:
4 x 500 Free CP (:30 R.I.)

C/D:
2x

  • 100 Stroke
  • 100 Drill
  • 100 Free

Total Yards: 3,600

imagrs

2 Comments

Marcus Stromberg

February 18 2013 Reply

My swim this morning was so, so. My stroke was pretty choppy for some reason and I couldn’t quite get into a groove. I was a touch stiff and sore from the long hard run I did on Sunday afternoon and the water was freezing again, but still I’m a little confused on what is off. Based on my swim training zones the 500’s should have been 5:55-6:05 and they were all 6:10-6:13. Not necessarily bad but they should have been faster. I swam them at what felt like threshold pace but I could have probably gone faster. One of the things I think is starting to happen with my swim training is that after 9-10 weeks of intense swim training I think I’ve hit a plateau and without significantly elevating the training again it’s going to be difficult to break through to the next level. For me personally I think that means that it’s probably time to move swim training into more of a maintenance mode and start to focus more on the other two disciplines. If you are interested in the details and splits of today’s swim feel free to check out the following link: http://connect.garmin.com/activity/274872881.

Matthew Dickinson

February 19 2013 Reply

Marcus – keep them coming. Lovin it!

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