Three workouts to work on threshold pace, breath control, and kicking. If you have a solid base of fitness these can all be done in one week; if you're not used to giving lots of efforts in workouts, space them out one per week.
Workout 1
Breath Control
Working on limiting our breathing and going into fast efforts. If you ever feel like you get out of breath during a race, this workout will help you manage your breathing. The decrease-stroke-count 50s are a nice way to reset.
Distance
2,950 SCY
Time
60-90 min
Level
All Levels
Workout 2
Kicking Set
As Kevin Doak would say, Masters swimmers don't do enough kicking. Well, here you go Kevin.
Distance
2,700 SCY
Time
60-90 min
Level
All Levels
Workout 3
Threshold and Sprints
Work on holding your threshold pace and then be able to pick it up and sprint the 25s. Find a pace you can hold on the 100s through all the rounds and get after the 25s. Helps us be able to sprint our finishes in races.
Distance
2,500 SCY
Time
60 min
Level
All Levels
New series are posted here as the coaching rep writes them. Questions about a set or your intervals?
Working on limiting our breathing and going into fast efforts. If you ever feel like you get out of breath during a race, this workout will help you manage your breathing. The decrease-stroke-count 50s are a nice way to reset.
Distance: 2,950 SCY
Time: 60-90 min
Level: All Levels
Focus: Breath control
Warm-up:
- 400 swim @ 5
- 300 kick with fins
- 200 pull
- 100 IM
- 12×25 speedplay @ 40, mix up strokes by 4
Pre-set:
- 6×75 scull/drill/swim @ 2
Main set (2 rounds):
- 75 @ 1:30 breathing 2/3 + 3×25 @ 30 at 80% effort
- 50 @ 1 breathing 4/5 + 2×25 @ 35 at 90% effort
- 25 @ 1 breathing 6/7 + 25 @ 40 at 100% effort
- 3×50 @ 1 decrease stroke count
- 1 minute reset
Technique work:
- 6×50 alternating by 50 fist and 50 drill/swim
Summer Fun · Featured Workouts
Aaron Helander · Coaching Representative
Workout 2
Kicking Set
As Kevin Doak would say, Masters swimmers don't do enough kicking. Well, here you go Kevin.
Work on holding your threshold pace and then be able to pick it up and sprint the 25s. Find a pace you can hold on the 100s through all the rounds and get after the 25s. Helps us be able to sprint our finishes in races.
Distance: 2,500 SCY
Time: 60 min
Level: All Levels
Focus: Threshold
Warm-up:
- 200 swim
- 200 kick
- 100 pull
Pre-set:
- 4×25 speedplay
Main set:
- 4 rounds: 4×100 best average @ 1:40+ (30-40 seconds rest)
- 1 minute rest
- 4×25 @ 45 max effort (beat best 100)
- 2 minutes reset
Cool Down:
- 200-400 easy
