5 x 200 m VO2max Set
Five 200s a few seconds faster than CSS with a full minute of rest, preceded by six fast 50s, for strong pool swimmers.
- Duration
- 1 h 07 minestimated
- Distance
- 3,100 m
- Effort
- 84
- 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 |
| 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 | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Fast, 200 m pace | 50 m | 103-108% CSS pace |
| 4.2 | Rest | 20 s | |
| 5 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 5 ×Repeat these steps | |||
| 6.1 | IntervalVO2max CSS minus 3 to 5 s per 100 m | 200 m | 103-106% CSS pace |
| 6.2 | Rest | 1 min | |
| 7 | RecoveryRecovery Pull buoy, easy | 300 m | 75-85% CSS pace |
| 8 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Five hard 200s with 60 seconds of rest make up the main set of this 3100 m session. The target pace is three to five seconds per 100 m faster than CSS, close to what you could swim for a 400 m to 200 m race. A 200 is long enough to drive oxygen uptake to a high level, and the generous rest makes it possible to repeat that five times. Six fast 50s before the main set act as a primer.
Even pacing is the goal. Split each 200 into two 100s and try to swim them in the same time. The fourth repeat often feels hard mentally, so plan a cue for it, for example focusing on the catch on every length. Use the easy 300 with a pull buoy afterwards to loosen the shoulders before the cool-down.
For experienced pool swimmers and fast triathletes. To make it harder, add a sixth 200. To make it easier, do four and keep the rest at 60 seconds.
Tips
- Look at the clock at 100 in every repeat and adjust pace on the second half.
- Breathe every two strokes if you start to feel short of air.
- Keep the 50s in the pre-set fast but well short of a sprint.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuildPeak