Wednesday Workout: Threshold pace to increase race pace

This is another “We gotta do what we gotta do” set. Simple, straightforward threshold set. Honestly, I used to dread this set when I was a swimmer because we did it almost weekly, and always on a Monday morning at 6am.

It’s one of those sets that drags a little and hurts a lot, but I felt I got a lot out of it. Doing particular sets regularly allows you to see your progress, they are tangible proof of your gains, written with the hands of the pace clock (or LEDs if you’re using a digital timer!).

Start strong at a fast pace you can hold for each 100. Hang on and enjoy!

Warm up:
200 swim, 200 pull, 200 kick
4 x 50 as drill/swim 25’s
4 x 50 as 25 swim + 25 build
4 x 50 build each 50

Main set:
20 x 100 threshold pace*. This should be a pace that is hard to hold over the course of the 20 x 100.
Swim off a fixed interval, giving you 10-15 seconds rest, e.g.:
If you hold 1:10s per 100, your interval should be 1:20/25
If you hold 2:00 per 100, your interval should be 2:10/15.

Swim down:
100 start fast and slow down over each 25.
100 easy double arm backstroke
100 easy breaststroke
100 kick slow and relaxed

Total: 3,600 meters/yards

* For good explanations of threshold pace see this swimming-specific Swim Smooth article as well as this and this article as other starting points.


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