This workout is specifically designed to be executed in the final 6 weeks leading into a Sprint distance triathlon, Olympic distance triathlon, Half distance triathlon, or any distance swim that requires a threshold or super threshold effort. The key to this swim workout is allowing yourself to take the full amount of rest between intervals. Taking a minute of complete rest after a 100-yard or 200-yard interval seems like too much rest, but it is essential. Taking longer rest intervals allows your body fully recover from the previous effort. This will make sure that those all-out intervals are truly all-out. Remember, there is no need to focus on pacing for any all-out intervals. Simply swim as hard as possible for each interval. Falling off your pace is completely acceptable in a workout like this.
Warm Up
4 x 100 easy swim 400 aerobic swim with pull buoy and paddles
Pre Set
8 x 25 swim (odds intervals: all-out, even intervals: easy) on :15 rest
Main Set
200 all-out swim on 1:00 rest
2 x 50 all-out swim on :30 rest
100 all-out swim on 1:00 rest
2 x 50 all-out swim on :30 rest
100 easy swim with pull buoy
200 all-out swim on 1:00 rest
2 x 50 all-out swim on :30 rest
100 all-out swim on 1:00 rest
2 x 50 all-out swim on :30 rest
100 easy swim with pull buoy
Cool Down
400 easy swim with pull buoy and paddles
Total: 2,600 yards