Saturday Swim Session: Threshold 100’s

These sessions will develop your sustained threshold speed. Get good at these workouts and you will find yourself swimming faster in a few weeks time.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m Warm Up;
  • 6x 50m (25m Drill/25m Swim);
  • 10x 100m on T Time + 15sec;
  • 200m Cool Down (1,700m)

Option B

  • 400m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 15x 100m on T Time + 15sec;
  • 200m Cool Down (2,700m)

Option C

  • 600m Warm Up;
  • 12x 50m (25m Drill/25m Swim);
  • 18x 100m on T Time + 15sec;
  • 12x 50m (25m Drill/25m Swim);
  • 200m Cool Down (3,800m)

Start the workout with a Warm Up covering 200m (Option A), 400m (Option B) or 600m (Option C). During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.

Next up is a set of six (Option A) or twelve (Option B or C) reps 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below twice through:

  1. Kick On Side (left side)
  2. Kick On Side (right side)
  3. 6/1/6
  4. 6/3/6
  5. Popov
  6. Broken Arrow

Take your fins off for the next set.

The next set is made up of ten (Option A), fifteen (Option B) or eighteen (Option C) repetitions of 100m. Set a ‘Go’ time that is your T-Time plus 15 seconds. Read more about T-Times here and how this all works.

After this set Options A & B go straight to the Cool Down, Option C has an extra set of drill repeating the twelve reps of the 25m Drill/25m Swim from earlier in the workout.

All three workouts have a 200m cool down. Feel free to pause and stretch when needed and /or include stretching as part of each break until the distance is covered.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 6 months ago.

12 Weeks to an Iron-Distance Swim PB: Week 6

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

 

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