16 x 200 m Aerobic Swim and Pull Mix
A 4100 m advanced session of sixteen 200s that rotate between swim and pull in rounds of four, mixing steady and slightly faster efforts.
- Duration
- 1 h 27 minestimated
- Distance
- 4,100 m
- Effort
- 106
- 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 | 400 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 | IntervalEndurance Freestyle swim, steady | 200 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 4.3 | IntervalEndurance Pull buoy, steady | 200 m | 85-92% CSS pace |
| 4.4 | Rest | 20 s | |
| 4.5 | IntervalTempo Freestyle swim, a little faster | 200 m | 92-96% CSS pace |
| 4.6 | Rest | 20 s | |
| 4.7 | IntervalTempo Pull buoy and paddles, strong | 200 m | 92-96% CSS pace |
| 4.8 | Rest | 30 s | |
| 5 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
This set gives you 3200 m of aerobic work without ever feeling like one long block. Each round of four 200s rotates between swimming and pulling. The first swim and the first pull are steady, the second swim is a little faster, and the second pull uses paddles at a strong but controlled effort. Then the round starts again.
Pulling with a buoy takes the legs mostly out of the work and lets you focus on the catch and on rotation. Paddles add load on the arms, so keep the stroke long and leave them out if the shoulders complain. The swims in between bring the kick back and check that the stroke still works without equipment.
It fits strong swimmers and triathletes in the base and early build phase. For a shorter session swim three rounds, which brings it to about 3300 m.
Tips
- Put the buoy and paddles at the end of your lane before you start.
- Keep the paddle 200s at the same stroke count as the pull without paddles.
- Skip the paddles if you feel any pain at the front of the shoulder.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuild