A whole lot of 100s
A variation of your typical threshold swim workout
— by Lauren Brandon
The following swim workout has a lot of 100’s at threshold pace, but they are mixed in with drills. This is a little break from your typical threshold set of 20x 100’s. You will still get a lot of threshold pace in, but it is not as mentally challenging as usual. It is definitely important to do those long threshold sets, but on days when you maybe aren’t feeling your best or have another big workout, you can do this set. You will get some great efforts in, but not be as depleted at the end of the workout.
Total: 4000*
5×100 (50 swim/50 kick) :15 seconds rest
4×100 free threshold pace: 10 seconds rest
5×100 (25 kick/25 drill/50 swim) :15 seconds rest
4×100 free threshold pace: 10 seconds rest
5×100 (50 drill/50 swim) :15 seconds rest
4×100 free threshold swim: 10 seconds rest
5×100 (pull- with buoy and paddles or paddles only freestyle): 15 seconds rest
4×100 free threshold swim: 10 seconds rest
4×100 swim easy your choice: 15 seconds rest
* If you want to shorten the swim set, you can do 4×100 of the mix (swim/kick) and then 3×100 of the threshold swim. Then for the last 100’s easy only do two. Your set will be 4x (4×100 & 3×100) with 2×100 at the end. The total swim workout will be 3000.
