Aerobic 400s with Tempo 100s in Four Rounds
A 4100 m advanced aerobic session with four rounds of a steady 400 m and three tempo 100s, adding a change of pace to base volume.
- Duration
- 1 h 29 minestimated
- Distance
- 4,100 m
- Effort
- 105
- Level
- Advanced
- 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 | 600 m | 85-92% CSS pace |
| 2 | Warm-upRecovery Kick, easy | 200 m | 60-75% CSS pace |
| 3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% CSS pace |
| 4.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Freestyle, steady aerobic | 400 m | 85-92% CSS pace |
| 5.2 | Rest | 20 s | |
| 5.3 | IntervalTempo Freestyle, tempo, CSS plus 4 to 7 s | 100 m | 93-96% CSS pace |
| 5.4 | Rest | 15 s | |
| 5.5 | IntervalTempo Freestyle, tempo, CSS plus 4 to 7 s | 100 m | 93-96% CSS pace |
| 5.6 | Rest | 15 s | |
| 5.7 | IntervalTempo Freestyle, tempo, CSS plus 4 to 7 s | 100 m | 93-96% CSS pace |
| 5.8 | Rest | 30 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Long aerobic sets can get monotonous, and the stroke tends to settle into one speed. This session breaks the routine. Each of the four rounds starts with a steady 400 at aerobic pace and continues with three 100s at tempo effort, about 4 to 7 seconds per 100 m slower than your CSS. The 100s are faster than the 400 but still well below threshold.
The change of pace teaches you to lift the speed without losing the stroke, and then to settle back into the steady rhythm for the next 400. Keep the rest short, 20 seconds after the 400 and 15 between the 100s, so the effort stays aerobic overall. All four rounds should look the same on the clock.
It fits experienced swimmers and triathletes in the base and early build phase. Three rounds make a session of about 3400 m.
Tips
- Lift the pace on the 100s by catching earlier, not by kicking harder.
- Let the first 100 m of each 400 be the slowest part.
- Write down one 400 time and one 100 time per round to check consistency.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBaseBuild