This is the sixth session as we build your fitness to a new 1,500m PB. Start with the first session and then work through doing each session three to four days apart.
- Session One: How fast can you swim 1,500m?
- Session Two: Drills to help you swim qwiker
- Session Three: 200’s to enhance your threshold speed
- Session Four: Swim 300m reps to develop your stamina
- Session Five: Enhance your technique with this drill sequence
This session will build on the threshold work you did in Session Three with a shorter interval, however because it is shorter you can do them at a higher pace.
Session Six: Threshold
- 400m Warm Up;
- 15x 100m 20sec RI;
- 100m Cool Down;
Start the workout with a Warm Up covering 400m. During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set is fifteen reps of 100m with 20 seconds Rest Interval (RI). Swim each rep as quick as you can.
Complete your workout with a 100m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
Record your times for your 100’s and post them in the comments section below.
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, ray@qwikkiwi.com and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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