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Swim Heart Rate Threshold (1:10min)

By 16 June 2013November 12th, 2016Speed, Swim, Triathlon

Targeted Benefits:

  • Maintain optimal race pace
  • Increase lung strength
  • Build lactate efficiency

Warm up (550m):

  • 400 continuous – bilateral every 5 strokes if possible
  • 25m Kick – no fins
  • 50m free
  • 25m Kick – no fins
  • 50m free

Main set (2400m):

  • 4x 600m
    – 200 Free, increase speed every 50
    – 4x 100m threshold pace on 10sec rest

Warm down (300m):

  • 100 kick with fins
  • 200 mixed

Key Points:

  • Push yourself
  • The main set should be uncomfortable and hurt
  • Do every two weeks at most
Skelton Paul

About 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.

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