Daily Swim Workout #294: Threshold

Threshold 1650

Warm up 200 free (build through set)/150 as 3very 3rd drill/100 as every 4th solid kick choice/50 choicex2. 8x25 variable sprints 50 easy. MS: 600 broken 15" rest at the 400-300-200-100. Do an open turn on the 200 split of the 300 and the next 200 needs to be faster, look at the 100 during the 200 and the last 100 needs to be faster, etc... 4x100 with paddles on 15" rest. 100 all out. Cool Down 100 non-free choice

Threshold 2850

200 free (build through set)/150 as 3very 3rd drill/100 as every 4th solid kick choice/50 choicex2. 8x25 variable sprints on 25. 50 easy. MS: 1000 broken 3 red line rest at the 400-300-200-100. Do an open turn on the 400 at the 300 to see your time. The next 300 has to be faster than that. Look at the 200 split of the 300 and the 200 needs to be faster, etc... 4x200 with paddles on 3 red line rest. 200 all out. 100 w/d.

Threshold + 5100

200 free (build through set)/150 as 3very 3rd drill/100 as every 4th solid kick choice/50 choicex3.

8x25 variable sprints on 25.

50 easy.

MS:

1000 broken 3 red line rest at the 400-300-200-100. Do an open turn on the 400 at the 300 to see your time. The next 300 has to be faster than that. Look at the 200 split of the 300 and the 200 needs to be faster, etc...

4x200 on 2:50 holding sub 2:38.

600 holding 1:20's on 8:20.

4x100 on 1:20.

100 easy on 1:40.

200 all out on 2:50. Time?

100 easy on 1:40.

4x100 on 1:20.

100 easy on 1:40.

600 as above.

4x200 as above.

100 w/d.

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