Warm Up 800/25:00
300 Choice Loosen
4x50 @:10-15s Rest Kick Build to 80-90%
4x50 @:10s Rest Swim Descend 1-4
4x25 @:10-15s Rest I.M - As Few Strokes as possible
Pre Set 800/20:00 (Threshold Pace Calculator)
1x400 strong, controlled effort
-NOT a sprint
-You should feel uncomfortable but steady
-Record time
1x100 Active Recovery
1x200 strong, controlled effort
-Slightly faster than the 400 pace
-Still repeatable, no fading
Record time
1x100 Active Recovery
-How to Calculate Threshold Pace-
-Subtract your 200 time from your 400 time
-Divide that number by 2
-That equals your threshold pace per 100
Main Set 2000/45:00
2 Rounds
4x100 @ Threshold Pace. (If your Pace is 1:30, you're trying to be 2-5 Seconds under your pace to get rest)
2x150 @ Threshold Pace Hold the same pace per 50 as your 100s
4x50 @ Threshold pace
1x100 @ Active Recovery
Cool Down 200/5:00
200 Choice
3800 Yards 90 Minutes