Threshold Pace
DevelopmentObjective: Learn and improve threshold pace by swimming at
CSS.
Warm-up; Dist = 400 yards
1 X 400 FS Kick Set; Dist =
400
8 X 50 as 25 kick hard in streamline + 25 FS at recovery pace (no rest
between repeats) Pre Set
1 X 400 Fast - record (or tell Coach) your time | Threshold
Set (1200) | If you have a Tempo Trainer Pro,
set it to mode 1 and your threshold pace per length time. It will beep every time
you hit a wall. Stay with the beep! You can use other metronome devices or some
sport watches the same way: set them to beep or vibrate at your threshold pace
per length time - rounded up to the nearest second if your device does not use
fractions of a second. If you are not using a metronome, you will need to watch
the wall clock, so you will probably want to use your threshold pace per lap time,
so you are only looking at the pace clock at every other wall. | | Slowest
Lane (1200) | Medium Lanes (1200) | Fast Lane (1200) | 12
X 100 +10s
| 4 X 300 +20s
| 3 X 400 +20s |
Set
3 - Cool-down; Dist = 200-400 yards
200-400 Choice
Return to Workout
Directory. | 