Natación en umbral – 10 × 100 metros

Warm up

• 400 m at Z1 → Z2 (Easy freestyle, mix strokes)

Build4 ×

• 50 m at Z2 → Z4 (Build speed across each length)
• rest: 15 s

4 × (50 m at Z2 → Z4 / 15 s)

Threshold10 ×

• 100 m at Z4, RPE 7 (Strong, even pace. Note your times)
• rest: 15 s

10 × (100 m at Z4, RPE 7 / 15 s)

Easy

• 200 m at Z1 (Pull buoy optional)

Cool down

• 200 m at Z1 (Easy choice of stroke)