Today is one of my favorite style sets - threshold descending. This kind of set gives you the chance to push your boundaries ever so slightly and really work on your knowledge of pacing within your own body.
1200 Threshold Descending
2600 Threshold
400 as 50 back/50free/50drill/50free.
12x25 as swim strides
MS: On 3 red line rest. Move set to set with no extra rest. Makes sure you have subtle speed changes as described below.
2x150 second faster than the first slightly 20 seconds rest.
300 pull set
2x150 second faster than the first slightly 20 seconds rest.
300 as 200 pull set 100 threshold.
2x150 second faster than the first slightly 20 seconds rest.
300 as 100 pull set 200 threshold
100 w/d
5050 Threshold
600 as 50 back/50free/50drill/50free.
6x100 paddles only.
12x25 as swim strides - build from slow to fast on each one on 25' rest
MS:
3x250 descend 1-3 just slightly - 25 seconds rest.
400 pull set.
3x250 descend 1-3 just slightly - 25 seconds rest.
400 as 300 pull set - 100 threshold.
3x250 descend 1-3 just slightly - 25 seconds rest.
400 as 200 pull set - 200 threshold
100 w/d
These workouts are based on workouts written by Olympic Triathlete Barb Lindquist. Learn more about coaching and how Barb can help you achieve your maximum potential at BarbLindquist.com
