Saturday Swim Session: Enhance Your Threshold Pace With 100m Reps

This session is the perfect way to develop your ability to maintain a faster threshold pace whilst swimming. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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 WU;
  • 4x 50m (25m Drill/25m Swim);
  • 12x 100m on T+10sec;
  • 200m CD (1,800m)

Option B 

  • 400m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 18x 100m on T+10sec;
  • 200m CD (2,800m)

Option C

  • 600m WU;
  • 12x 50m (25m Drill/25m Swim);
  • 24x 100m on T+10sec;
  • 200m CD (3,800m)

Start the workout with a Warm Up (WU) 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 four (Option A), eight (Option B) or twelve (Option C) repetitions of 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Take a short pause between reps to prepare for the next rep. Feel free to use fins whilst doing the drill/swim set. Do the drills below once through for Option A, twice through for Option B and thrice through for Option C:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

I wrote an article about Swimming Drills previously. Click here to read it and watch the videos of how to do the respective drills.

Take your fins off for the next set.

The main set is made up of twelve (Option A), eighteen (Option B) or twenty four (Option C) reps of 100m. These are done at a pace you can maintain throughout, but keep that pace as high as possible. How much rest you get is determined by how qwikly you swim each rep and what your capability is. Use the T-Time that you have determined previously (follow the link here to find out more) and add ten seconds it.  This is how frequently you do each rep. If your T-Time is 2:05, you will start each rep every 2:15 (2:05 + 0:10). If you manage to swim your 100m in 1:55 you will get 20 seconds rest, and if you swim it in 2:10 you will only get 5 seconds rest. This keeps the pressure on and you working hard to maintain your efforts.

Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

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.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Saturday Swim Session: Short Rest 100’s

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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