6 x 300 m Descending Aerobic Set
A 3000 m session of six 300 m freestyle swims that get faster in two rounds of three, from easy aerobic to strong but controlled.
- Duration
- 1 h 04 minestimated
- Distance
- 3,000 m
- Effort
- 78
- 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-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, easy aerobic | 300 m | 86-89% CSS pace |
| 4.2 | Rest | 20 s | |
| 4.3 | IntervalEndurance Freestyle, steady | 300 m | 89-92% CSS pace |
| 4.4 | Rest | 20 s | |
| 4.5 | IntervalTempo Freestyle, strong but controlled | 300 m | 92-96% CSS pace |
| 4.6 | Rest | 40 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Pull buoy, easy | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 15 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Descending means each repeat in a group is a little faster than the one before. Here you swim two rounds of three 300s. The first is easy aerobic, the second steady, and the third strong but still clearly below threshold. Then the round starts again at easy pace.
The set teaches pace control. You have to know what easy, steady and strong feel like and hit them on purpose, instead of swimming every repeat at the same medium effort. Use the clock and aim for roughly 3 to 5 seconds per 100 m between the steps. Keep the third 300 at least 4 seconds per 100 m slower than your CSS.
Four easy pull 100s after the main set add volume at low effort. If you want more, add a third round of 300s, which brings the session to about 3900 m.
Tips
- Make the first 300 of each round truly easy, it sets up the descend.
- Check your time on every 300 and note the gaps between them.
- Breathe every three strokes on the easy 300s and as you need on the strong ones.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseBuild