Swim Stronger: 10 Sprint Triathlon Threshold Sets!
Want to Power Through the Sprint Swim with Confidence?
Threshold swim training is designed to improve your ability to sustain high-intensity efforts for longer durations, which is crucial for the sprint triathlon swim.
These sessions focus on raising your lactate threshold, allowing you to swim faster without accumulating fatigue too quickly.
Below are 10 key threshold swim workouts to enhance your performance in the water and help you conquer the swim leg of your sprint triathlon.
1. Classic Threshold Intervals
Purpose: Build endurance at threshold pace and improve lactate clearance.
• Warm-up: 300m swim + 200m drills
• Main Set: 8 x 100m at threshold pace (race effort, 90-95% of max effort) with 20-30 seconds rest
• Cool-down: 200m easy swim
2. 200m Threshold Repeats
Purpose: Improve sustained effort and pacing.
• Warm-up: 300m swim + 200m drills
• Main Set: 6 x 200m at threshold pace with 30 seconds rest
• Cool-down: 200m easy swim
3. Ladder Threshold Set
Purpose: Build stamina while increasing swim distance.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 50m – 100m – 150m – 200m – 150m – 100m – 50m, all at threshold pace (15 seconds rest)
• Cool-down: 200m easy swim
4. 50-75-100m Threshold Intervals
Purpose: Alternate between shorter and longer intervals to boost speed and endurance.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 6 x 50m + 4 x 75m + 2 x 100m at threshold pace, 15-20 seconds rest
• Cool-down: 200m easy swim
5. Progressive 400s
Purpose: Build endurance and work on pacing over longer distances.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 4 x 400m, increasing pace every 100m, with the last 100m at threshold pace (30 seconds rest)
• Cool-down: 200m easy swim
6. Threshold Pyramid
Purpose: Improve pacing and endurance over increasing distances.
• Warm-up: 300m swim + 200m drills
• Main Set: 100m – 200m – 300m – 400m – 300m – 200m – 100m, all at threshold pace (20 seconds rest)
• Cool-down: 200m easy swim
7. Time Trial Threshold Set
Purpose: Simulate race efforts and build confidence at threshold pace.
• Warm-up: 400m swim + 4 x 50m drills
• Main Set: 1000m swim at threshold pace (race effort)
• Cool-down: 200m easy swim
8. Negative Split Threshold
Purpose: Improve your ability to hold or increase your pace under fatigue.
• Warm-up: 300m swim + 200m drills
• Main Set: 2 x 400m, negative split (swim the second half faster than the first) at threshold pace (30 seconds rest)
• Cool-down: 200m easy swim
9. Swim/Run Threshold Intervals
Purpose: Mimic race day conditions by combining swimming and running.
• Warm-up: 200m swim + 4 x 50m drills
• Main Set: 5 x (200m swim at threshold pace + 400m run at a moderate pace) with minimal rest between sets
• Cool-down: 200m easy swim
10. Threshold Pull Set
Purpose: Focus on upper body strength and endurance.
• Warm-up: 300m swim + 200m drills
• Main Set: 6 x 100m using a pull buoy, swimming at threshold pace (20 seconds rest)
• Cool-down: 200m easy swim
Final Tips for Sprint Triathlon Threshold Swimming:
• Ensure you’re swimming at the correct threshold pace—too fast can lead to fatigue, too slow won’t challenge your aerobic system enough.
• Focus on maintaining good form, especially as you get fatigued.
• Incorporate some pull sets into your training to build upper body strength.
• These workouts should be done once or twice a week to improve your threshold pace and prepare for race day.
Mini FAQ: Threshold Swim Sessions for Sprint Triathletes
Q: What is a threshold swim session?
A: A threshold swim targets your lactate threshold pace—usually a pace you can hold for 30–60 minutes. It builds sustainable speed and aerobic power.
Q: Why are threshold swims important for sprint triathlon?
A: They help improve your race-day swim pace, increase your stamina in the water, and reduce fatigue heading into the bike leg.
Q: How often should I include threshold swims in my plan?
A: Once per week during your build phase is ideal. Pair it with technique and endurance-focused swims for a well-rounded program.
Q: Are threshold swim sessions okay for beginners?
A: Absolutely. Beginners can shorten intervals or add extra rest. The key is working just below your max sustainable pace with consistent effort.
Final Thoughts
By regularly incorporating these threshold swim sessions into your training plan, you will develop the stamina, pacing, and speed needed to perform at your best in the swim leg of your sprint triathlon. With dedication and consistency, you’ll make huge strides in your triathlon swimming performance!
Ready to power through the sprint swim with confidence?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.