Coach Chris
Threshold freestyle
Warm up
Swimmer's choice
600
Drill
- 4x100
Odds: 50 swim/50 single arm drill (focus on front catch and hip rotation)
Evens: 50 swim/50 kick
4x50 swim
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
(600/1200)
Main Set
- 1x400 on cruise
2x300 on cruise+5 sec
3x200 on cruise+10 sec
4x100 on cruise+15 sesc
Try to descend your average 100 pace by 2 seconds each time you reduce the distance. For instance, if you held 1:30 per 100 on the 400, then your goal is 1:28 on the 300s, 1:26 on the 200s and 1:24 on the 100s. Those last 4x100 are the real meat of the set.
(2000/3200)
Last set
- 4x50 swim, swimming to the interval
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
1x200 easy
(400/3600)