A swimmer swimming in a pool with lane ropes

Threshold swimming- short rest intervals

Short rest interval swimming is one of the most effective ways to improve your swimming. Threshold swim sets are commonplace in great swim programs. These are some of the toughest workouts you will do in the pool. They challenge you physically and mentally but ultimately leave you with more stamina for the longer swims in Triathlon.

The Workout
Threshold 100’s on 10-15 second rest- total 3400m

Warm up
300 choice
200 kick
8*50 swim on 10 seconds rest descending (get faster) 1-4
100 easy choice

Main Set
20*100 on a pace time that give you 10-15 seconds rest
Pick a goal time for each 100 that you fight for throughout the set
The goal pace time should be 1-3sec/100 faster than 1500m average 100 time. This workout can be scaled down to 10*100 if you are entry level. This workout can be scaled up to 30*100 if you are more advanced

Cool down
50 backstroke
50 freestyle
100 easy kick
200 easy choice

Leave a Comment

Scroll to Top