Threshold Free. Chris and Laura coaching
Warm up
Swimmer's choice
(600/600m)
Drill
- 4x50 swim max DPS on cruise+10 sec
1x300 swim, every 3rd length kick
4x50 swim on cruise
(700/1300)
Main Set
- 1x100 moderate on cruise+15 sec
1x50 on cruise-5 sec
1x200 moderate on cruise+15 sec
2x50 on cruise-5 sec
1x300 moderate on cruise+15 sec
3x50 on cruise-5 sec
1x400 moderate on cruise+15 sec
4x50 on cruise-5 sec
The focus of this set is the 50s. The longer swims are moderate and are meant as both recovery swims for the previous group of 50s and as set up swims for the next group of 50s. They are not meant to be garbage yardage. Hold your stroke and try to see if you can carry some pace or build some pace for the next round. The later 50s can be especially challenging, depending on what your cruise interval is. If these later 50s become just a continuous swim, change your interval.
(1500/2800)
Last set
- 4x50 ascending. Swim to the interval
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
1x300 choice
(500/3300)