Sample sets for threshold endurance training

The sets that can be used for threshold endurance training are like the ones you use for improving your basic endurance (except for continuous swimming sets), but at anaerobic threshold pace. The swimmers should be able to swim at the correct training pace and with the appropriate rest between repeats.

Sample sets

10x400m FR at anaerobic threshold (AT) pace on 6:00     total: 4000m

16x200m FR at AT pace, four on each interval on 3:20, 3:00, 2:50, 2:45    total: 3200m

(4x100m IM descending 1to 4 to AT pace) + 4x(100m + 200m + 300m IM at AT pace) total: 2800m

5x(6x100m + 1x400m) at AT pace     total: 5000m

2x(400m + 300m + 200m + 100m) at AT pace                 total: 2000m 

These were just a few samples that you can use to improve your (or your swimmers') threshold endurance. Remember to adjust the parameters of the various sets according to your current and goal. A quick reminder of the guidelines for constructing threshold endurance training sets can be found here.