Competitive threshold swim workout
A threshold swim is the hard, steady session: repeats close to the fastest pace you can hold over a long swim, with short rests or send-off times. This one is for competitive swimmers, who train for races. Times are based on 1:15 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
Distance3,150 m
Duration~47′
Pool · 25 m
Warm Up
(9′) 500 m1
10 × 500:4115 srestEN-1
Pre Set
(3′) 200 m2
100 · 50 · 50EN-2
100 m – 1:1550 m – 0:3750 m – 0:37
Main
(15′) 1,200 m3
6 × (2×100)1:115 srestEN-3
Technique
200 m4
4 × 50freeTechnique
Main
(15′) 900 m5
9 × 1001:1525 srestEN-2
Cool Down
(2′) 150 m6
3 × 500:445 srestRecovery
Competitive · Threshold · 45 min · 25 m
- Recovery
- EN-1
- EN-2
- EN-3
- Technique
- 1Warm Up 500 m10 × 50 · 15 s rest
- 2Pre Set 200 m100 · 50 · 50
- 3Main 1,200 m6 × (2×100) · 5 s rest
- 4Technique 200 m4 × 50 · free
- 5Main 900 m9 × 100 · 25 s rest
- 6Cool Down 150 m3 × 50 · 5 s rest