Threshold tolerance at moderate-hard intensity. ( I know this may sound frightening, but it's not that bad)
Warm up:
*200 swim
*200 kick
*200 pull
Main Set:
*4x50
*3x75
*2x100
*1x150
** all freestyle, all base +15"**
Each swim in the main set has an interval of base pace +15 seconds. Swim this set at a moderate intensity. The goal of this workout is to swim at the same pace for each distance. For example if you swim the 50's with an average time of 1 minute try to hold that pace for the 75's, 100's and 150. This set is designed to help you develop a sense of pace while swimming.
Cool down:
*300 easy swim
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Shopping:
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