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.


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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