Professional Swim Workouts by Professional Swim Coaches
Oct 19, 2016 – Scarborough Swim Club – Distance Threshold Training

Oct 19, 2016 – Scarborough Swim Club – Distance Threshold Training

Once a month I start with a set of ‘Challenge 50’s” which is a great way to determine threshold pace times for 800-1500 swimming and a great way to see training progression. The main set is a challenging set for distance swimmers. Alter the # of rounds to fit your needs.

Workout

Distance Duration Set Description EGY TYPE STK Pace
Warm Up challenge 50’s
30 00:45 1 x 30 @ 00:45 challenge 50’s} Z3 S FR 01:15
> REST: 03:00
Main (2 rounds)
3,200 01:04:10 3 x 100 @ 01:45
Rest: 00:30
Z3 S BNF 00:53
1 x 300 @ 06:30 AFAP
2 x 100 @ 01:35
Rest: 00:30
Z3
Z3
S
S
BNF
BNF
01:05
00:48
1 x 200 @ 04:30 AFAP
1 x 100 @ 01:25
Rest: 00:30
Z4
Z3
S
S
BNF
BNF
01:08
00:43
1 x 100 @ 01:45 AFAP
1 x 400 @ 08:00
Z4
Z1
S
D
BNF
IM
00:53
01:00
> REST: 03:00

Workout Total: 3230

Additional Comments:
Please note that I am using “Zones” for swimming intensity purposes. Zone 1 for Easy warm-up speed and progressing to Zone 5 for Maximum efforts typically over 200 metres or less, Zone 3 is used for 400 and above swimming at threshold. It is a bit arbitrary but a good guide for my swimmers to understand the effort that is expected of them.

This workout was provided by Scarborough Swim Club Head Coach Darren Ward.


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About Darren Ward

Coach Ward has been coaching professionally in Canada for the past 20 Years. Currently Darren is the Head Coach of the Scarborough Swim Club. [Read Bio]

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