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Threshold Pace Development

Objective: 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

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