This is the third session as we build your fitness to a new 1,500m PB. Start with the first session and then work through the next session after three to four days prior to doing this session, before continuing on with the session that will be sent through to you in a few days time.
This session will help you develop your threshold speed whilst swimming. Threshold speed is the speed you can maintain for a reasonable amount of time. We do that by working hard then having a shortish Rest Interval (RI) that allows some recovery, but not complete recovery from the effort.
Session Three: 200’s
- 200m Warm Up;
- 8x 200m Build 1-4, 30sec RI;
- 200m Cool Down;
Start the workout with a Warm Up covering 200m. During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set involves swimming eight reps of 200m. After each rep have a 30 second Rest Interval (RI). Either use your wrist watch or the BIG pace clock at the pool to keep this rest interval to 30 seconds precisely. If you rest too long, you won’t get the physiological benefit of this session. With each rep I want you to build your pace to get quicker over four repetitions. Then your fifth rep can be a little slower as you start to build your pace over the next four reps. You could say your first rep is steady, your second rep is fast, your third rep is faster and your fourth rep is fastest. Then repeat it all for the fifth to eighth reps. Your times may look like this:
| Rep | Time | ||
| 1st | 4:12 | Build 1-4 | Steady |
| 2nd | 4:02 | Fast | |
| 3rd | 3:58 | Faster | |
| 4th | 3:55 | Fastest | |
| 5th | 4:15 | Build the next 1-4 | Steady |
| 6th | 4:03 | Fast | |
| 7th | 3:59 | Faster | |
| 8th | 3:56 | Fastest |
Complete your workout with a 200m Cool Down. Feel free to pause and stretch when needed and/or include stretching as part of each break until the distance is covered.
Record your times for each 200m rep and post your times below.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi Coaching.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
🏊♂️Transform Your 1,500m Swim Time in Just 4 Weeks with Our Focused Training Plan 🏊♀️
Are you ready to shave time off your 1,500m swim? 🌟 Our specialised 4-week training plan is crafted to help you swim faster, achieving noticeable improvements in just two swims per week.
What Can You Expect?
📈 On average, athletes see nearly a 2-minute improvement in their 1,500m swim time, with some surpassing a 10% enhancement. Whether you’re aiming for a new personal best 🏅 or simply want to see progress, this program will ensure your 1,500m swim time is significantly faster than it is today.
Why Choose This Plan?
⏰ Perfect for Busy Triathletes: We understand your packed schedule. This plan is tailored for triathletes who can only commit to two swim sessions per week, each consisting of concise, effective workouts.
👨🏫 Expertly Crafted by Ray Boardman: With credentials including a PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies, plus over 30 years of triathlon experience, he brings a wealth of knowledge and passion to this program. Having coached hundreds of triathletes to success, he know what it takes to improve your swim times efficiently.
📋 Plan Details:
– 📅 Start Anytime: Begin your journey with a 1,500m Time Trial to establish your baseline. The plan then customises intensity levels tailored to your current ability, ensuring it’s effective for swimmers of all skill levels.
– 💪 Two Focused Sessions Per Week: Each week features two 2km swim workouts, leaving room for your running 🏃♂️ and cycling 🚴♀️ training.
– 🤝 Support Along the Way: Your purchase includes access to his fortnightly coaching calls, where you can ask any training or race-related questions directly.
Are You Ready to Improve?
Before starting, ensure you can swim 1,500m continuously and cover a total of 2,000 metres within a workout. 🏊♂️🏊♀️
Explore the plan and join our community of triathletes transforming their swim times.
5 Replies to “200’s to Enhance Your Threshold Speed”