Threshold Pace
LadderObjective: Build endurance by swimming at your threshold pace.
Warm-up;
Dist = 400 yards
1 X 400 FS Kicking & Passing; Dist = 400
Divide
into two groups: A & B and crowd into 1 or 2 lanes
16 x 25 A starts first
kicking w/KB, B sprints and passes
switch roles every 25 yards Pre Set
1
X 200 Fast - record (or tell Coach) your time | Threshold
Set (1200-2000) | 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. If
you can complete this set easily, it's time to lower your threshold pace. Either
re-test, or just set your threshold pace time down by about 1 second per 100. | | Slowest
Lane (1200) | Medium Lanes (1600) | Fast Lane (2000) | 4
X 100 +10s
2 X 200 +20s
1 X 400 +20s | 4 X 100 +10s
2 X 200 +20s
2
X 400 +20s | 4 X 100 +10s
2 X 200 +20s
3 X 400 +20s |
Set
3 - Cool-down; Dist = 400 yards
400 Choice
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