4 Broken 100s as 4 x 25 m
Four broken 100s, each four fast 25s with 10 seconds at the wall, separated by easy 200s, to rehearse a 100 m race in pieces.
- Duration
- 1 h 02 minestimated
- Distance
- 2,800 m
- Effort
- 74
- 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 race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Quick, not all out | 25 m | 108-115% CSS pace |
| 4.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalSprint Broken 100, faster than race pace | 25 m | 115-125% CSS pace |
| 5.2 | Rest | 10 s | |
| 6 | RecoveryRecovery Easy, slow and loose | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalSprint Broken 100, faster than race pace | 25 m | 115-125% CSS pace |
| 7.2 | Rest | 10 s | |
| 8 | RecoveryRecovery Easy, slow and loose | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 9.1 | IntervalSprint Broken 100, faster than race pace | 25 m | 115-125% CSS pace |
| 9.2 | Rest | 10 s | |
| 10 | RecoveryRecovery Easy, slow and loose | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 11.1 | IntervalSprint Broken 100, faster than race pace | 25 m | 115-125% CSS pace |
| 11.2 | Rest | 10 s | |
| 12 | IntervalEndurance Pull buoy, easy aerobic | 400 m | 85-92% CSS pace |
| 13 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Each broken 100 is swum as four 25s with 10 seconds of rest at the breaks, at a pace slightly faster than your 100 m race goal. An easy 200 separates the four rounds and gives you about four minutes before the next attempt. With a pull set and the cool-down the session covers 2800 m.
Add up the four swim times of each round. The total should come out a little below your goal 100 m time, the breaks give you that margin. Swim the first 25 controlled and fast, not all out, and give the third 25 extra focus. The easy 200s are slow and loose.
For advanced swimmers in the weeks before a pool race. Use a dive start on the first 25 of each round if the pool allows it. When the totals improve, reduce the rest at the breaks to 5 seconds.
Tips
- Do not breathe in the last 5 m into each wall.
- Keep the stroke rate you want for the race, not a faster one.
- Write down each total right after the round.
Good forPoolMasters swimming
Season phasePeakRace week