Daily Swim Workout #247: Race Simulation

Threshold 1600

Warm up 300 every 4th length non-free choice. MS: 2x200 on 20" and 15" rest respectively 2x100 on 20" rest. 2x200 on 15" and 10" rest respectively. 2x100 on 35" rest Cool Down 100 non free choice ** Look at the interval pattern on this and work backwards from the last 2x200 to get to a starting point on the first set of 2x200. 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. 3x100 on 1:30. 2x200 on 2:55, 2:50. 2x150 on 2:15 Put on paddles for the rest of the set. Take 10" if needed. 2x200 on 2:50, 2:45. 6x50 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 2x200 to get to a starting point on the first set of 2x200. 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.

10x50 power rack on 50.

MS:

11x"300" as

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

3x100 on 1:20.

2x300 on 4:05, 4’.

2x150 on 2’.

2x300 on 4, 3:55.

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

6x50 on 45, 40, 35, 35, 40, 45 holding all sub 35.

2x300 on 3:55, 3:50!

100 w/d.

** Look at the interval pattern on this and work backwards from the last 2x200 to get to a starting point on the first set of 2x200. 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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