Beginner threshold swim workout
A threshold swim is a hard session: repeats close to the fastest pace you can hold over a long swim, with short rests between them. This version is for beginners, swimmers who are starting to train with a plan. Times are based on 2:15 per 100 m, the engine’s default pace for this level. Available here: 30, 45 or 60 minutes in a 25 m or 50 m pool.
These are real workouts, made in advance by the SwimSensei engine for a fixed set of choices. In the app, the engine builds every workout around the swimmer who will swim it.
Hard
Distance1,700 m
Duration45′
Pool · 25 m
Warm Up
(16′) 600 m1
3 × (100 + 2×50)20 srestEN-1
100 m – 2:2950 m – 1:1450 m – 1:14
Pre Set
(4′) 150 m2
50 · 100EN-2
50 m – 1:10100 m – 2:20
Main
(10′) 400 m3
5 × 501:0420 srestEN-3
4
1 × 50Recovery
Main
(8′) 300 m5
3 × 1002:1625 srestEN-2
Cool Down
(5′) 200 m6
1 × 2005:11Recovery
Beginner · Threshold · 45 min · 25 m
- Recovery
- EN-1
- EN-2
- EN-3
- 1Warm Up 600 m3 × (100 + 2×50) · 20 s rest
- 2Pre Set 150 m50 · 100
- 3Main 400 m5 × 50 · 20 s rest+ 150 m easy
- 4Recovery Bridge 50 m1 × 50
- 5Main 300 m3 × 100 · 25 s rest
- 6Cool Down 200 m1 × 200