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Swim Race Threshold (1:00min)

By 22 June 2013November 12th, 2016Speed, Swim, Triathlon

Targeted Benefits:

  • Help to maintain pace in the middle half of your race swim.
  • Increase lung strength

Warm up (400m)

  • 2x (100 free, 100 Kick – 1st 25 hard)

Main set (1200 – 1600m)

  • 4 x 50m (1 hard, 3 easy) 10 sec rest between each 50
    1 x 200m (Race Pace)
    1 min rest
  • 4 x 50m (2 hard, 2 easy) 10 sec rest between each 50
    1 x 200m (Race Pace)
    1 min rest
  • 4 x 50m (3 hard, 1 easy) 10 sec rest between each 50
    1 x 200m (Race Pace)
    1 min rest
  • Optional – 4 x 50m (4 hard) 10 sec rest between each 50
    1 x 200m (Race Pace)

Warm down (400m)

  • 200 Kick, 200 Mixed)

Key Points:

  • Go hard on the 50ms
  • The main set should be uncomfortable and hurt
Skelton Paul

Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.