20 x 100 m Aerobic Set on 10 Seconds Rest
A 2900 m session with twenty 100 m freestyle repeats at steady aerobic pace on 10 seconds rest, adding up to 2000 m of even swimming.
- Duration
- 1 h 03 minestimated
- Distance
- 2,900 m
- Effort
- 74
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% CSS pace |
| 3.2 | Rest | 15 s | |
| 20 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, steady, same time each 100 | 100 m | 85-92% CSS pace |
| 4.2 | Rest | 10 s | |
| 5 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Twenty 100s with only 10 seconds rest feel almost like a continuous 2000 m swim, but every touch gives you a split and a moment to reset the stroke. That makes the set a common choice for building aerobic volume with good form.
Swim every 100 at a steady aerobic pace, about 10 seconds per 100 m slower than your CSS, and aim for the same time on all twenty. It helps to think of the set as four blocks of five. Give each block a small focus, such as breathing every three strokes, a long reach, a steady kick and a strong push off the wall. If your times drift slower in the last block, start a little easier next time.
The set suits intermediate swimmers and triathletes in the base phase. Shorten it to 16 x 100 if needed, or swim it on a fixed send-off once you know your times.
Tips
- Let the watch count the repeats so you can focus on the stroke.
- Leave the wall exactly 10 seconds after you touch.
- Take a sip of water after the tenth 100 if you need it.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBase