Workout Wednesday: Cross The Threshold!
Photo Credit: Helen Cogan Photography
Happy Workout Wednesday! This week is all about threshold work. This is great no matter what type of swimming you do. Whether you are a triathlete, pool swimmer or open water swimmer you will benefit greatly from this swim set. This workout will keep your heart rate up and will force you to see how mentally tough you are! For all threshold efforts, your focus should be on hitting 85% of your maximum effort. All 100s should be within 1 second of each other and all 50s should be the same. Consistency and being uncomfortable are the keys to nailing this set! If you are newer to swimming, then keep the main set to 1 or 2 rounds through but if you are more advanced go for 3 or 4 rounds. You are going to love it and before you know it, the workout will be over. As always please share with your friends and leave your thoughts in the comments! Don’t forget to have fun!
Warm Up
1 x 10 minutes of your race day warm up routine. Do whatever you plan to do on race day!
Main Set
4x*: No rest between rounds!
1 x 200 @ :15 rest Descend 50s so the last 50 is at threshold effort or 85% of max effort
3 x 100 @ :10 rest All holding threshold pace or 85% of max effort and all within 1 second of each other.
6 X 50 @ :05 rest All holding threshold pace or 85% of max effort and all within 1 second of each other.
*Remember, if you are newer to swimming keep this to 2 rounds.
Cool Down
5-10 minutes of easy swimming focusing on technique and feeling good.