3 Broken 200s at 200 m Race Pace
Three broken 200s, each four 50s with 10 seconds at the wall and two minutes between rounds, swum at 200 m race pace.
- Duration
- 47 minestimated
- Distance
- 2,000 m
- Effort
- 53
- Level
- Intermediate
- 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 | 400 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 | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, finish fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Broken 200 at 200 m race pace | 50 m | 105-109% CSS pace |
| 4.2 | Rest | 10 s | |
| 5 | Rest | 2 min | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalVO2max Broken 200 at 200 m race pace | 50 m | 105-109% CSS pace |
| 6.2 | Rest | 10 s | |
| 7 | Rest | 2 min | |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalVO2max Broken 200 at 200 m race pace | 50 m | 105-109% CSS pace |
| 8.2 | Rest | 10 s | |
| 9 | RecoveryRecovery Pull buoy, easy and long | 300 m | 75-85% CSS pace |
| 10 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Broken swims let you practice race speed for longer than you could hold it in one piece. In this 2000 m session you swim three broken 200s, each made of four 50s with 10 seconds of rest at each break and two minutes between the 200s. The target is your goal pace for a 200 m race.
After each round, add up the four swim times. A total close to your 200 m race time tells you that the pace is right. The first 50 tends to come out too fast, so swim it with a long, calm stroke and save the extra effort for the last 50. Use the two minutes to slow your breathing and shake out the arms.
The set suits swimmers who race in the pool or want a sharper speed stimulus than plain 100s. Make it harder by cutting the rest at the breaks to 5 seconds or by adding a fourth round.
Tips
- Count strokes on the first length of every 50 and keep the count the same in all rounds.
- Treat the last 50 of each broken 200 like the final length of a race.
- Write down the three totals after the session so you can compare them next time.
Good forPoolMasters swimming
Season phaseBuildPeak