Daily Swim Workout #320: Threshold

Threshold 1800

Warm up 500 as 200 free, 150 as 25drill/50free, 100IM, 50 choice. 8x25 variable sprints MS: (Think of these as 500 minisets.) 2x250 on 15" rest 5x100 on 15" rest slightly faster effort than 250’s. Cool Down 100 ** Variable sprints #1 as half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.

Threshold 2800

500 as 200 free, 150 as 25drill/50free, 100IM, 50 choice. 8x25 variable sprints on 30-35. MS: (Think of these as 500 minisets.) 2x250 on 3 red line. 5x100 on 3 red line slightly faster effort than 250’s. 4x125 on 3 red line. 500 middle 200 IM. 100 w/d ** Variable sprints #1 as half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.

Threshold 5300

1000 as 200 free, 150 as 25drill/50free, 100IM, 50 choice.

12x25 variable sprints on 25.

50 easy.

MS: (Think of these as 500 minisets.)

2x250 on 3:20.

5x100 on 1:20.

4x125 on 1:45.

5x100 on 1:20.

500 on 7:30 middle 200 IM.

5x100 on 1:20.

2x250 on 3:20.

5x100 with paddles on 1:30, 1:15, 1:30, 1:`5, 1:30.

** Variable sprints #1 as half fast/half easy, #2 half easy/half fast, #3 build, #4 sprint.

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