3 Rounds of Descending 100s
Three rounds of four 100s that drop from CSS to 100 m pace, with an easy 100 after each round, inside a 3000 m session.
- Duration
- 1 h 04 minestimated
- Distance
- 3,000 m
- Effort
- 81
- 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 Catch-up or fingertip drag drill | 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 | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalThreshold 1 of 4, CSS | 100 m | 99-102% CSS pace |
| 4.2 | Rest | 20 s | |
| 4.3 | IntervalVO2max 2 of 4, faster | 100 m | 103-105% CSS pace |
| 4.4 | Rest | 20 s | |
| 4.5 | IntervalVO2max 3 of 4, 200 m pace | 100 m | 105-108% CSS pace |
| 4.6 | Rest | 20 s | |
| 4.7 | IntervalAnaerobic 4 of 4, near 100 m pace | 100 m | 108-112% CSS pace |
| 4.8 | Rest | 20 s | |
| 4.9 | RecoveryRecovery Easy, long strokes | 100 m | 75-85% CSS pace |
| 4.10 | Rest | 20 s | |
| 5 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Each round contains four 100s on 20 seconds of rest. The first is at CSS, the second and third step into 200 m pace and the fourth is close to your 100 m race pace. An easy 100 closes the round. Three rounds give a main set of 1500 m, and the whole session comes to 3000 m.
The challenge is to repeat the same descent three times. That means the first 100 of each round must stay at CSS even when you feel fresh again after the easy swim. Aim for drops of two to three seconds per 100 within each round. Save the near all-out feeling for the last 100 of each round.
For experienced swimmers who want speed work with a pacing focus. Swimmers preparing for 200 m or 400 m races get a lot from it. Shorten to two rounds when you are tired, or add a fourth round in a peak block.
Tips
- Write the four target times for a round on your kickboard.
- Use the easy 100 to swim slowly with long strokes, not to rest on the wall.
- Keep the turns fast on every 100, they are part of the speed.
Good forPoolMasters swimming
Season phaseBuildPeak