Daily Swim Workout #14: Threshold

Beginner Swim Workout 1200

 

Intermediate Swim Workout 2550

Warm Up: 
600 straight swim

4 x 50 as drill choice/swim
8 x 25 strides (accelerate through each effort)
Main Set: 
250 aerobic as 50 kick/ 50 back/ 50 free/ 50 back/ 50 kick on 20″ rest
3 x 150 on 15″ rest
300 aerobic as 100 free/100 back/ 100 breast
3 x 150 swim with paddles on 15″ rest

Cool Down: 
100

Advanced Swim Workout 5000

Warm Up:
600 as swim straight

16×25 as swim strides (accelerate through each effort)
Main Set:
500 aerobic as 100 kick/ 100 back/ 100 free/ 100 back/ 100 kick
5 x 200 on 20″ rest
200 aerobic as 100 IM easy/100 Kick
5 x 200 20″ rest
200 aerobic as 100 free/100 non-free choice
5 x 200 Descending Set 1-5 on 25″ rest

Cool Down: 
100 freestyle

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

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