4 Broken 200s Faster than Race Pace
Four broken 200s with 10 seconds at each break, swum slightly faster than 200 m race pace, with an easy 100 between rounds.
- Duration
- 1 h 01 minestimated
- Distance
- 2,900 m
- Effort
- 78
- Level
- Advanced
- Focus zone
- Anaerobic
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 |
| 2 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, each 25 faster | 100 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Faster than 200 m race pace | 50 m | 107-111% CSS pace |
| 4.2 | Rest | 10 s | |
| 5 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 6 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalAnaerobic Faster than 200 m race pace | 50 m | 107-111% CSS pace |
| 7.2 | Rest | 10 s | |
| 8 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 9 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 10.1 | IntervalAnaerobic Faster than 200 m race pace | 50 m | 107-111% CSS pace |
| 10.2 | Rest | 10 s | |
| 11 | RecoveryRecovery Easy, loosen up | 100 m | 75-85% CSS pace |
| 12 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 13.1 | IntervalAnaerobic Faster than 200 m race pace | 50 m | 107-111% CSS pace |
| 13.2 | Rest | 10 s | |
| 14 | IntervalEndurance Pull buoy, easy aerobic | 400 m | 85-92% CSS pace |
| 15 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
This session takes the broken 200 format into race preparation. Each 200 is four 50s with 10 seconds of rest at the breaks, and the pace is slightly faster than your goal for a 200 m race. An easy 100 and a short rest separate the four rounds. Including a 400 m pull and the cool-down, the session covers 2900 m.
Add up the swim times after each round. The total should come out a few seconds under your goal time, which shows that the speed is there when the race gives you no breaks. Swim the third 50 of every round with purpose, since that is where a 200 is often lost. Do not let the easy 100s turn into steady swimming.
Use it in the last weeks before a pool race. It suits swimmers with several years of training. Leave at least two easy days before it. If the totals drift upward by more than three seconds, stop after three rounds.
Tips
- Keep a dive or a hard push-off for the first 50 of each round, like in a race.
- Hold your breath through the turns to train race habits.
- Swim the 400 pull at an easy aerobic pace to flush the arms.
Good forPoolMasters swimming
Season phasePeak