8 x 100 m at 200 m Pace
Eight 100s at the pace you could hold for a 200 m race, with 30 seconds of rest, a classic speed set inside a 2000 m session.
- Duration
- 44 minestimated
- Distance
- 2,000 m
- Effort
- 54
- 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, long strokes | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast over each 50 | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 200 m pace, hold it steady | 100 m | 103-108% CSS pace |
| 4.2 | Rest | 30 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
Eight 100s at 200 m pace is a staple of masters and club training. The pace sits a few seconds per 100 m faster than CSS and pushes your aerobic system close to its ceiling, while 30 seconds of rest lets you keep the speed for all eight repeats. A warm-up with drill and build 50s comes first, and an easy pull and cool-down follow. The total is 2000 m.
Aim for repeats within two seconds of each other. The first two should feel firm but controlled, the last two hard. If you slow down by more than three seconds, take 45 seconds of rest for the remaining repeats rather than letting the pace slide. Stay long in the water and keep the kick going in the second half of each 100.
Suitable for swimmers who handle 2000 m sessions and some threshold work. Advanced swimmers can extend it to ten or twelve repeats or cut the rest to 20 seconds.
Tips
- Pick a target time per 100 before the set and write it on your hand or kickboard.
- Breathe out steadily under water so each breath is quick.
- Finish each repeat with a hard touch on the wall and look at the clock right away.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuildPeak