6 x 200 m Pace Change, Fast and Steady 50s
Six 200s that alternate fast and steady 50s without stopping, training you to surge and recover while you keep swimming.
- Duration
- 1 h 06 minestimated
- Distance
- 3,100 m
- Effort
- 83
- Level
- Advanced
- Focus zone
- Endurance
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 |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Fast, 100 m pace | 50 m | 108-115% CSS pace |
| 4.2 | IntervalEndurance Steady, no stop | 50 m | 85-92% CSS pace |
| 4.3 | IntervalAnaerobic Fast again | 50 m | 108-115% CSS pace |
| 4.4 | IntervalEndurance Steady to the wall | 50 m | 85-92% CSS pace |
| 4.5 | Rest | 30 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Pull buoy, steady | 100 m | 85-92% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Every 200 in this set is swum as four 50s without a break. The first and third 50 are fast, around 100 m pace, and the second and fourth are steady. You rest 30 seconds after each 200 and swim six of them. With the warm-up, a pull set and the cool-down, the session covers 3100 m.
Changing speed inside a repeat is a different skill from swimming fast after a rest. The fast 50s should start with a clear lift in tempo right after the push-off, and the steady 50s should settle quickly to a pace you could hold for a long time. Do not drift into a medium effort on both. Triathletes and open water swimmers use this to rehearse surges around buoys or to catch a group.
For advanced swimmers. Start with four repeats if the format is new. Later you can make the steady 50s faster, close to CSS.
Tips
- Use the turn at 50 as the cue to change speed, both up and down.
- Breathe every two strokes on the fast parts and every three on the steady parts.
- Count strokes on the steady 50s to check that you are recovering, not slowing down.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuildPeak