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Threshold Training 1
Objective: Training just below your threshold pace forces a training adaptation that will improve the threshold.
4 X 200 (+20s) as follows:
X 100 (+15s) #1 Easy...#4 Fast
You will repeat a longer interval (400 in the faster lanes or 300 in the slower lanes) and a shorter interval (100 in all lanes), 4 times, with 20s rest after each interval. The longer interval is at a moderate pace, the best controlled pace you can maintain for that distance. The shorter interval is your fast 100 pace from the build set.
8 X 25 FS - In-water start practice. Scull in place at the flags, on signal swim hard 10 yards (mid pool) and cruise the rest of the length
200 FS easy
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