Workouts
Swimming
24

Feb13

Swim Workout: Threshold 4

Critical Pace/Threshold Intervals get us started again this week.  As you work through this program you should begin to appreciate the value of what your Critical Pace feels like both in training and competition.  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 Kick
  • 100 Stroke

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

C/D:
200 Easy w/ 100 Drill

Total Yards: 2,200

Intermediate

W/U:
2x

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

M/S:
6 x 300 Free CP (:20 R.I.)

C/D:
200 Easy Choice

Total Yards: 2,800

Advanced

W/U:
2x

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

M/S:
7 x 300 Free CP (:20 R.I.)

C/D:
2x

  • 100 Stroke
  • 500 Drill
  • 100 Free

Total Yards: 3,600

imagrs

1 Comments

Marcus Stromberg

February 25 2013 Reply

So on Saturday I had my second Master’s Swim Meet which went awesome, more on that tomorrow in a race report, but the results meant a new set of training zones for me that made this workout pretty tough. Prior to the meet my Critical Pace was 1:13 but now it is 1:10. That may not sound like a lot but with 300s at Critical Pace that’s 6 sec faster than before. Now I’m not one to shy away from a challenge but these kind of scared me. Anyway, I gave it a valiant effort today but I couldn’t quite hit my target time of 3:33 and had all of them come it at 3:36.2-3:38.3. It was still a good swim though and I couldn’t be happier about the progress I’ve made in my swimming the past few months. If your interested in the workout details feel free to follow the link: http://connect.garmin.com/activity/277533195.

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