Thursday, 5/16

Thursday, 5/16

Threshold, active recovery

Warmup on your own: (1000-1500)

Today we want you to swim at some speeds that will put you in your uncomfortable zone, there should be a healthy dose of rest, and we want you to achieve the speeds in the pace chart below.

Main Set

8 X 50 @ 50

*descend down to cruise speed on the even's, Odd's EZ, use half of 100 Pace or faster

4 X 100 @ 1:45

descend 1-4: +9, +6, +3, cruise speed

5 X 200 @ 3:00/4:00 - #1 - Kick, #2 - Swim, #3 - cruise speed, #4 - Swim, #5 - Kick

#1,2,4,5 are moderate to ez

4 X 100 @ 1:45 (may choose different stroke)

descend 1-4: +9, +6, +3, cruise speed

8 X 50 @ 1:00

Odd - EZ

Even - Cruise Speed (half of 100 cruise speed or faster)

Pace Chart:(credit to T2 Aquatic Club for Pace Chart

200 PR        100 Pace              125 Pace              150 Pace              200 Pace              300 Pace

1:35-1:39      51.5-53.5              1:06.0-1:08.0      1:21.0-123.5        1:48.5-1:151.5    2:49.0-2:53.0   1:40-1:44      54.0-56.0              1:09.0-1:11.0      1:24.0-1:26.5       1:53.5-1:56.5       2:55.0-2:59.0

1:45-1:49      56.5-58.5              1:12.0-1:14.0      127.0-1:29.5        1:58.5-2:01.5      3:01.5-3:05.5

1:50-1:54      59.0-1:01.0           1:15.0-1:17.0      1:31.5-1:34.0      2:03.5-2:06.5      3:10.0-3:14.0

1:55-1:59      1:01.5-1:03.5        1:18.5-1:20.5      1:35.5-1:38.0      2:08.5-2:11.5      3:19.5-3:23.5

2:00-2:04      1:04.0-1:06.0        1:21.5-1:23.5      1:39.0-1:41.5      2:13.5-2:16.5      3:25.0-3:29.0

2:05-2:09      1:06.5-1:08.5        1:24.5-1:26.5      1:42.5-1:45.0      2:18.5-2:21.5      3:32.5-3:36.5

2:10-2:14      1:09.0-1:11.0        1:27.5-1:29.5      1:46.0-1:48.5      2:23.5-2:26.5      3:38.0-3:43.0

2:15-2:19          1:11.5-1:13.5              1:30.5-1:32.5          1:49.5-1:52.0         2:28.5-2:31.5           3:45.5-3:52.5