Daily Swim Workout #57: Threshold

1400 Threshold

** Banjo Billy is just that type of fast/easy pattern from my favorite swim coach. ** Threshold effort is an effort you can hold steady for the whole set without a lot of rest between reps, ideally moving towards middle of 1500 race pace. A smidge faster on those 100's and 150's might be 2-5"/rep faster, then learning to recover from that faster effort back at same threshold speed.

2900 Threshold

400 every 4th length teeter totter drill (see handout)- body position! 14x25 Banjo Billy pattern: 1Fast, 1Ez, 2Fast, 1Ez, 3F, 1E, 4F, 1E. Fasts on 30, Easy on 40. MS: Threshold effort. 2x200 on 4 red line rest. 6x100 as 2 threshold effort, 1 a smidge faster on 3 red line rest. 2x200 on 4 red line rest. 4x150 paddles only as odds threshold, evens a smidge faster on 3 red line rest. 150 w/d. ** Banjo Billy is just that type of fast/easy pattern from my favorite swim coach. ** Threshold effort is an effort you can hold steady for the whole set without a lot of rest between reps, ideally moving towards middle of 1500 race pace. A smidge faster on those 100's and 150's might be 2-5"/rep faster, then learning to recover from that faster effort back at same threshold speed.

5050 Threshold

400 every 4th length scull, 300 every 3rd length kick, 200 every 2nd fast, 100 choice. 14x25 Banjo Billy pattern: 1Fast, 1Ez, 2Fast, 1Ez, 3F, 1E, 4F, 1E. Fasts on 25! Easy on 35. MS: 3x300 on 4'. 9x100 as 2 on 1:20, 1 on 1:15- challenge interval! Or if this is too easy, 1 on 1:20, 2 on 1:15! 3x300 with paddles Negative split and descend on 4:10. 6x150 as 2 on 2', 1 on 1:55- challenge interval! 100 w/d. ** Banjo Billy is just that type of fast/easy pattern from my favorite swim coach. ** Intervals based on someone whose short rest, middle of 1500 race effort would make 1:20 interval. The challenge interval you might just make, then have to recover at threshold interval. Tough! ** Negative split = second half faster than first. Descend 1-3. Good test of pacing. Don't go out too fast on the first one!
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