Threshold Thursday: Sustainable Race Efforts, Swim

Greetings, All!

Today's #ThresholdThursday swim workout is brought to us by BITW's race director & distinguished gentleman athlete, Coach Blair Bronson.   

As Blair says, "Short on time, but still want to get your workout in? Try out this swim workout to not only keep you on schedule with your day but also to help keep you on pace for a solid swim come race day! "

In this workout, we look to find our sustainable race effort while swimming a continuous 30-min set.

Now, unlike most swim workouts, this set does not give you any rest at the wall.
Instead, it is an active recovery of easy swimming. If "easy swimming" is not something that is in your ability level yet, archive this workout for a later date and focus on developing your form.

If you're newer to swimming, this can be shortened by dropping the number of race efforts.

Threshold Workout

• 0-5 min- Warm up with drills 
• 5-10 min- Build steady to race pace
• 10-15 min- Race pace holding your goal race pace
• 15-16 min- Over threshold pushing well beyond race pace 
• 16-21 min- Recovery going as easy as needed to execute another 5 min of race pace in good form
• 21-26 min- Race pace holding you goal race pace
• 26-30 min- Easy cool down​

These ladies know the benefits of threshold training! And the face
of training without gettin' after those race-pace components.

We welcome your comments & feedback.. let us know what kind of outcomes you are getting, once ya get the hang of this workout strategy. And feel free to reach out to Coach Blair with questions, or when we can best catch him for a swim set or an autograph: 

Blair@bestinthewestevents.com 
or find him @BestInTheWestEvents & @BestInTheWestEvents

Happy Training!