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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