Ladder 50 to 300 m at CSS
A ladder of 50, 100, 150, 200, 250 and 300 m at CSS pace with rest growing by 5 seconds per step, 1050 m of threshold work.
- Duration
- 48 minestimated
- Distance
- 2,250 m
- Effort
- 61
- Level
- Intermediate
- Focus zone
- Threshold
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 |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to CSS pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalThreshold 50 at CSS | 50 m | 99-102% CSS pace |
| 5 | Rest | 10 s | |
| 6 | IntervalThreshold 100 at CSS | 100 m | 99-102% CSS pace |
| 7 | Rest | 15 s | |
| 8 | IntervalThreshold 150 at CSS | 150 m | 99-102% CSS pace |
| 9 | Rest | 20 s | |
| 10 | IntervalThreshold 200 at CSS | 200 m | 99-102% CSS pace |
| 11 | Rest | 25 s | |
| 12 | IntervalThreshold 250 at CSS | 250 m | 99-102% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalThreshold 300 at CSS, hold it | 300 m | 99-102% CSS pace |
| 15 | Rest | 1 min | |
| 16 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 17 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A ladder from 50 to 300 m, all at CSS, adds up to 1050 m of threshold swimming. The rest grows by 5 seconds with each step, from 10 seconds after the 50 to 30 seconds after the 250. With warm-up, an easy 200 and the cool-down the session covers 2250 m.
The short steps at the start feel easy and tempt you to swim faster than CSS. Resist that, the 250 and 300 at the end are the hard part. Hold the same pace per 100 from start to finish. Focus on rhythm and a steady kick on the longer steps, and use the turns to stay relaxed rather than to rest.
For intermediate swimmers and triathletes who know their CSS. Make it harder by adding a 350 at the top or by coming back down to 50. Make it easier by stopping at 250.
Tips
- A tempo trainer set to your CSS per 25 helps to hold the pace.
- Keep the effort steady, the last 100 of the 300 should feel hard but controlled.
- Do not skip the rest, it is part of the design.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuild