6 x 150 m at 200 m Pace
Six 150s at 200 m pace with 40 seconds of rest, a longer speed repeat that teaches you to hold form when the arms get tired.
- Duration
- 48 minestimated
- Distance
- 2,200 m
- Effort
- 60
- 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 |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Single-arm drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, each 25 faster | 100 m | 92-96% CSS pace |
| 3.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 200 m pace, even splits | 150 m | 103-108% CSS pace |
| 4.2 | Rest | 40 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
Six 150s at the pace of a 200 m race form the main set of this 2200 m session. A 150 is long enough that the last length hurts, and the 40 seconds of rest are just enough to start the next one at the same speed. The warm-up ends with three build 100s so that the fast pace does not come as a shock.
Split each 150 into three 50s in your head and swim them evenly. The middle 50 is where swimmers tend to drift off pace, so keep the turnover going there. On the last length, think about pressing the water back past your hips instead of pulling harder.
Suitable for intermediate swimmers and triathletes who already swim threshold sets. If six repeats are too many, do four. Experienced swimmers can add two more or reduce the rest to 30 seconds.
Tips
- Hold a steady two-beat or six-beat kick, whichever you race with.
- Check your split at 100 on the pace clock and adjust on the last 50.
- Rest with your face out of the water and breathe slowly through the nose.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuildPeak