20 x 100 m Strong on 20 s Rest
Twenty 100s just faster than CSS with 20 seconds of rest, a long aerobic power set for experienced swimmers and triathletes.
- Duration
- 1 h 13 minestimated
- Distance
- 3,500 m
- Effort
- 98
- Level
- Advanced
- Focus zone
- VO2max
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 |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 20 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Strong and even, just under CSS | 100 m | 102-105% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Twenty 100s with 20 seconds of rest make a demanding main set of 2000 m. The pace is about one to three seconds per 100 m faster than CSS, roughly what you could hold in a 400 m race. The short rest keeps the heart rate high across the whole set, so this works your aerobic power for a long time rather than your top speed. The full session covers 3500 m.
Settle into the target pace by the third repeat and then hold it. The middle of the set, between repeats eight and fifteen, is mainly a mental task. Break the set into blocks of five in your head and focus on one technical cue per block, such as the catch, the kick, the rotation and the turn.
For advanced swimmers and triathletes who are comfortable with 3500 m sessions. If twenty are too many, swim sixteen or take 30 seconds of rest. Do not add speed before you can hold the pace on all twenty.
Tips
- Use the pace clock to leave on a fixed send-off and keep the rest at 20 seconds.
- If you fall more than three seconds off pace, take one 100 easy and rejoin.
- Drink between blocks of five, a long set in warm water dehydrates.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBuild