Threshold

Objective: Develop your threshold race pace. Over time, swimming right at your threshold pace should make you faster (which you will discover when performing a CSS test). If you do not know your CSS (EN2) pace, think of it as the fastest pace you can maintain for 200 yards. It is comfortably uncomfortable.

Total Distance = 3400/2900

Set 1 - Warm-up; Dist = 800
200 Freestyle
400 Freestyle pull with pull buoy
200 Freestyle

Set 2 Drill; Dist = 200
2 X 50 Social Sculling (sitting on a kickboard)
1 X 100 Freestyle easy

Set 3 - Freestyle; Dist = 2000/1500
Cruise on the 200s, hard on the 100s.

Repeats	Faster Lane - Dist = 2000	Slower Lane - Dist = 1500
	Repeat four times	Repeat three times
2 X 200	EN2 + 20s rest	Moderate pace + 20s rest
1 X 100	EN3 + 40s rest	Fast pace + 40s rest

Set 4 - Cool-down; Dist = 400
1 X 500 alternating Drill 25 + Swim 25 as follows:
4-Back, 3-Free Drill first length and Freestyle second length -
Training Cat: REC - Swim easy, swim quietly