Daily Swim Workout #247: Race Simulation

Threshold 1600

Warm up

300 every 4th length non-free choice.

MS:

2×200 on 20″ and 15″ rest respectively

2×100 on 20″ rest.

2×200 on 15″ and 10″ rest respectively.

2×100 on 35″ rest

Cool Down

 

100 non free choice

** Look at the interval pattern on this and work backwards from the last 2×200 to get to a starting point on the first set of 2×200. Have those last 2 be a challenge interval to make, then find your starting point. The 100’s, 150, 50’s should be a steady base interval. I chose 1:30 here but could be 1:40 or more. If in doubt, do 3 red line rest, then just have the effort on the 200’s get slightly faster as the set progresses.

Threshold 2800

600 every 4th length non-free choice.

MS:

2x 200 on 3’, 2:55.

3×100 on 1:30.

2×200 on 2:55, 2:50.

2×150 on 2:15

Put on paddles for the rest of the set. Take 10″ if needed.

2×200 on 2:50, 2:45.

6×50 on 55, 50, 45, 45, 50, 55 holding all sub 40.

100 w/d.

** Look at the interval pattern on this and work backwards from the last 2×200 to get to a starting point on the first set of 2×200. Have those last 2 be a challenge interval to make, then find your starting point. The 100’s, 150, 50’s should be a steady base interval. I chose 1:30 here but could be 1:40 or more. If in doubt, do 3 red line rest, then just have the effort on the 200’s get slightly faster as the set progresses.

 

Threshold 5000

1200 every 4th length non-free choice.

10×50 power rack on 50.

MS:

11x”300″ as

2x 300 on 4:10, 4:05.

3×100 on 1:20.

2×300 on 4:05, 4’.

2×150 on 2’.

2×300 on 4, 3:55.

Put on paddles for the rest of the set. Take 10″ if needed.

6×50 on 45, 40, 35, 35, 40, 45 holding all sub 35.

2×300 on 3:55, 3:50!

100 w/d.

** Look at the interval pattern on this and work backwards from the last 2×200 to get to a starting point on the first set of 2×200. Have those last 2 be a challenge interval to make, then find your starting point. The 100’s, 150, 50’s should be a steady base interval. I chose 1:30 here but could be 1:40 or more. If in doubt, do 3 red line rest, then just have the effort on the 200’s get slightly faster as the set progresses.

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