Descending 4 x 200 m
Four 200s that start at a steady pace and get faster each time, ending at 200 m effort, followed by four fast 50s.
- Duration
- 49 minestimated
- Distance
- 2,200 m
- Effort
- 58
- 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 |
| 2 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalTempo 1 of 4, steady | 200 m | 92-96% CSS pace |
| 5 | Rest | 40 s | |
| 6 | IntervalSweet spot 2 of 4, a little faster | 200 m | 96-99% CSS pace |
| 7 | Rest | 40 s | |
| 8 | IntervalThreshold 3 of 4, about CSS | 200 m | 99-102% CSS pace |
| 9 | Rest | 40 s | |
| 10 | IntervalVO2max 4 of 4, 200 m effort | 200 m | 103-108% CSS pace |
| 11 | Rest | 1 min | |
| 12 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 13.1 | IntervalVO2max Fast, hold form | 50 m | 103-108% CSS pace |
| 13.2 | Rest | 30 s | |
| 14 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Four 200s with 40 seconds of rest make up the main set of this 2200 m session. The first is steady, the second a little quicker, the third at about CSS and the fourth at your 200 m effort. After an easy 200, four fast 50s with 30 seconds of rest keep the speed going at the end of the workout.
Descending longer repeats is harder than it looks because the gaps between the steps are small. Plan a drop of about three to five seconds per 200 and check the clock after each one. If the fourth 200 does not feel clearly hard, the earlier ones were too slow. If the third is already a struggle, you started too fast.
A good choice for swimmers who like longer repeats and for triathletes who want speed without many short efforts. Experienced swimmers can swim the set twice with an easy 200 in between.
Tips
- Hold the same stroke count in the first two 200s and only add tempo after that.
- Kick a little harder in the fourth 200 to support the faster arms.
- Keep the four 50s at the end fast and clean, and stop the set if the stroke gets ragged.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuild