Falling Rest 100s, 4 Rounds
Four rounds of three 100s at 200 m pace where the rest drops from 30 to 20 to 10 seconds, so holding pace gets harder each time.
- Duration
- 1 h 08 minestimated
- Distance
- 3,200 m
- Effort
- 86
- 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 | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 200 m pace | 100 m | 103-108% CSS pace |
| 4.2 | Rest | 30 s | |
| 4.3 | IntervalVO2max 200 m pace, less rest next | 100 m | 103-108% CSS pace |
| 4.4 | Rest | 20 s | |
| 4.5 | IntervalVO2max 200 m pace, hold it | 100 m | 103-108% CSS pace |
| 4.6 | Rest | 10 s | |
| 4.7 | RecoveryRecovery Easy, long strokes | 100 m | 75-85% CSS pace |
| 4.8 | Rest | 20 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
In each round you swim three 100s at 200 m pace. The rest after the first is 30 seconds, after the second 20 seconds and after the third 10 seconds, followed by an easy 100. The pace stays the same while the recovery shrinks, which makes the third 100 of every round the real test. Four rounds give 1600 m of main set inside a 3200 m session.
Keep the stroke long when the rest gets short. Swimmers often respond to fatigue with a faster, choppier stroke that loses grip on the water. Instead, hold the catch and add a little kick. If the third 100 is more than three seconds slower than the first, swim the next round with 40, 30 and 20 seconds of rest.
For experienced swimmers who handle sets of 100s well and want more pressure. The format also works with 50s for intermediate swimmers.
Tips
- Leave on the clock for every repeat so the rest is exact.
- Take two or three deep breaths on the 10 second rest, then go.
- Swim the easy 100 slowly enough to start each round fresh.
Good forPoolMasters swimming
Season phaseBuildPeak