Descending 4 x 100 m, Two Rounds
Two rounds of four 100s where each repeat is a little faster than the one before, teaching pace control at rising effort.
- Duration
- 37 minestimated
- Distance
- 1,600 m
- Effort
- 43
- Level
- Beginner
- Focus zone
- Tempo
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 | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Fingertip drag drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalTempo 1 of 4, steady | 100 m | 92-96% CSS pace |
| 4 | Rest | 30 s | |
| 5 | IntervalSweet spot 2 of 4, a little faster | 100 m | 96-99% CSS pace |
| 6 | Rest | 30 s | |
| 7 | IntervalThreshold 3 of 4, faster again | 100 m | 99-102% CSS pace |
| 8 | Rest | 30 s | |
| 9 | IntervalVO2max 4 of 4, fast | 100 m | 103-108% CSS pace |
| 10 | Rest | 1 min | |
| 11 | RecoveryRecovery Easy freestyle or backstroke | 100 m | 75-85% CSS pace |
| 12 | IntervalTempo 1 of 4, steady | 100 m | 92-96% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalSweet spot 2 of 4, a little faster | 100 m | 96-99% CSS pace |
| 15 | Rest | 30 s | |
| 16 | IntervalThreshold 3 of 4, faster again | 100 m | 99-102% CSS pace |
| 17 | Rest | 30 s | |
| 18 | IntervalVO2max 4 of 4, fast | 100 m | 103-108% CSS pace |
| 19 | Rest | 1 min | |
| 20 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A descending set asks you to swim each repeat faster than the previous one. Here you do it twice with four 100s per round, starting at a steady aerobic pace and finishing at about your 200 m effort. The rest between 100s is 30 seconds, with a full minute and an easy 100 between the rounds. The whole session covers 1600 m.
The skill you train is control. The first 100 should feel easy, almost too easy, so that there is room to get faster three times. Change speed by turning over the arms a little quicker and kicking a little harder, not by shortening the stroke. Check the pace clock after each 100 and look for a drop of two to four seconds each time.
Good for beginners who already swim 1500 m sessions and want structure without all-out efforts. A third round can be added later.
Tips
- Say the target time for the next 100 out loud in your head before you push off.
- If the second 100 is already hard, start the next round slower.
- Keep your head still and eyes down while you lift the tempo.
Good forPoolGeneral fitness
Season phaseBuild