3 Rounds of 100s and 50s at Rising Speed
Three rounds of two 100s at 200 m pace and two 50s at 100 m pace, so every round finishes faster than it starts.
- Duration
- 49 minestimated
- Distance
- 2,200 m
- Effort
- 60
- 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 | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 200 m pace | 100 m | 103-108% CSS pace |
| 4.2 | Rest | 20 s | |
| 4.3 | IntervalVO2max 200 m pace | 100 m | 103-108% CSS pace |
| 4.4 | Rest | 20 s | |
| 4.5 | IntervalAnaerobic 100 m pace, shift up a gear | 50 m | 108-115% CSS pace |
| 4.6 | Rest | 30 s | |
| 4.7 | IntervalAnaerobic 100 m pace, shift up a gear | 50 m | 108-115% CSS pace |
| 4.8 | Rest | 30 s | |
| 4.9 | RecoveryRecovery Easy, let the breathing settle | 100 m | 75-85% CSS pace |
| 4.10 | Rest | 20 s | |
| 5 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Each round in this 2200 m session has two 100s at 200 m pace with 20 seconds of rest, then two 50s at 100 m pace with 30 seconds of rest, then an easy 100. You swim three rounds, so the main set adds up to 1200 m with twelve hard efforts. The change from 100s to 50s means you have to shift up a gear when you are already working.
Hold back on the first 100 of each round. The 50s should be clearly faster, with a higher stroke rate and a stronger kick, but without thrashing. The easy 100 at the end of the round is part of the set, swim it slowly and let the heart rate come down before the next round.
Suitable for swimmers who already know their 200 m and 100 m speeds and want practice changing pace. Shorten it to two rounds at first if needed, or add a fourth when the set feels controlled.
Tips
- Decide your target times for the 100s and the 50s before you start the first round.
- Use a fast breakout with two or three dolphin kicks before the 50s.
- Keep breathing to both sides on the easy 100s to balance the stroke again.
Good forPoolMasters swimming
Season phaseBuildPeak