Professional Swim Workouts by Professional Swim Coaches
Nov 23, 2016 – Podium Swimming – Threshold Session

Nov 23, 2016 – Podium Swimming – Threshold Session

It’s the day before Thanksgiving – a little threshold work for a few of my triathletes and swimmers today. Not a big set, just good old lactic acid tolerance.

But, towards the end we throw in some fast and hard efforts with a ‘little’ more rest to help them push the pace. A couple folks did take a minute break halfway through. The send-offs listed are for my lane with a base 100 time of around 1:15. So we’re getting :10 rest on the 3rd round, and just a little more in the last round – but as we want the effort harder in the 4th round, the recovery was still keeping things in that lactic acid tolerance (LT) realm.

Workout

Warm-up:
300 choice
200 kick
200 pull
200 easy swim (focus on form)

4 rounds:
50 – 100 as 50’s on 1:00 – cruise; 100’s on 1:50 – build to fast

Main set:
4 X 100 @ 1:40 – Steady effort
4 x 100 @ 1:30 – Faster / LT effort
4 x 100 @ 1:25 – here comes the fun
4 x 100 @ 1:30-1:35 – Maximal effort

Cool down:
300 easy choice

Workout Total: 3400

This workout was provided by Podium Training Systems Coach Dave Burgess.


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About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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