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The two in one swim workout

Mixing threshold pacing and sprinting into one workout - ideal for those that swim two to three times per week

— by Lauren Brandon

Time to get some fast swimming done! One of the swim sessions that I enjoy the most is when I’m able to get in both some threshold work and some sprinting. If you’re someone that swims two to three times per week, then this workout is especially for you because this set is combining two important types of swim workouts into one. Make sure to put lots of effort into changing your pace throughout the set when asked.

Warm up:

400 swim

400 (50 kick/50 swim)

400 pull with paddles

First Set:

12 x 50 descending 1-3, 4-6, 7-9, 10-12 (each set of 3 is 1 easy, 1 medium, 1 fast) 10 seconds rest

Main Set:

3 x 300 (75 at threshold pace/25 fast for each 100) rest 15 seconds in between

3 x 200 (50 at threshold pace/50 fast for each 100) rest 20 seconds in between

3 x 100 (25 at threshold pace/75 fast for each 100) rest 30 seconds in between

Last Set:

4 x 100 ascend 1-4 (start off fast and get easier each 100) rest 10 seconds in between

Total: 4000