Professional triathlete India Lee has raced herself to many podiums in both short and long course triathlon. The British athlete was European champion 2016 and has won multiple Ironman 70.3 races and finished 11th at the 2022 Ironman 70.3 World Championships. When it comes to swim training, it’s no surprise her favorite swimming workout reflects her long distance speciality. Lee’s races usually kick off with a 1.2 mile (1.9km) swim so it’s crucial for her to train the high-intensity pace of races over long distances. Her favorite swimming workout focuses on threshold paces and isn’t just a physical workout, the long efforts also make it a mental test.
“I thought of this set because it’s an ideal set for how my physiology works,” Lee says. “I’m a bit of a diesel and more often than not I’ll naturally get faster through a swim set. This allows me to do that.” Referring to the pyramid style of the main set where the interval distances build up and then reduce, the set challenges a swimmer to hold pace over distance and under fatigue.
The physical challenge to hold pace is also a mental one. When Lee first experienced this set she was new to triathlon and it left a mark in her mind. “I was always a bit scared of it because I’d go too hard at the start and my pace would taper off rather than build,” she explains. Now, however, as a seasoned professional, Lee always enjoys this swim workout and even calls it her favorite. Her change of heart came after her swimming skills improved and she had more experience training this kind of set. Learning when to control her pace and when to push the effort made for a better training experience and a more effective one too.
After a standard warm up, the fun and games begin. The entire 2000 meter main set should be completed at threshold pace with the idea of keeping the same pace as the intervals get longer and then shorter toward the end. “The best way to swim this is whatever you swim the 100 m in you double for the 200, triple for the 300, et cetera. The goal is to maintain the pace, and preferably do the second half quicker than the first,” Lee explains. “If you’re feeling good after the first 400 you can properly go for it on the second 400, then try to maintain the same pace for the rest of the set.”
Lee says she only attempts this set once she is ready. “I’ll build up to this kind of set through the early part of the season. I’ll start off doing 100s then, once I’m fitter and have the capacity to hold pace, I’ll attempt this set.” As she advises, the threshold pyramid is best when you already have some fitness in the water—but make sure that’s both mental and physical fitness for this fun challenge.
Pro
400 swim (75 free, 25 back)
4x100 pull as 25 drill, 75 swim
200 kick
200 swim
Main set:
100, 200, 300, 400, 400, 300, 200,100 all with 10 sec rest
8x 50 reducing 1-4, 5-8
400 kick/swim with fins
Total: 4000
Advanced
400 swim (75 free, 25 back)
4x100 pull as 25 drill, 75 swim
100 kick
100 swim
Main set:
100, 200, 300, 400, 400, 300, 200,100 all with 20 sec rest
4x 50 reducing 1-4
200 kick/swim with fins
Total: 3400
Intermediate
300 swim (75 free, 25 back)
2x100 pull as 25 drill, 75 swim
100 kick
100 swim
Main set:
100, 200, 300, 300, 200,100 all with 20 sec rest
4x 50 reducing 1-4
100 swim with fins
Total: 2200
Beginner
200 swim (75 free, 25 back)
2x100 pull as 25 drill, 75 swim
50 kick
50 swim
Main set:
25, 50, 75, 100, 100, 75, 50, 25 all with 20 sec rest
4x 50 reducing 1-4
100 swim with fins
Total: 1300
