4 x 200 m Threshold Builder for New CSS Swimmers
An 1800 m session for swimmers new to threshold work, with four 200 m freestyle repeats a little slower than CSS and 30 seconds rest.
- Duration
- 43 minestimated
- Distance
- 1,800 m
- Effort
- 46
- Level
- Beginner
- Focus zone
- Sweet spot
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 | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalSweet spot Freestyle, CSS plus 2 to 3 s per 100 m | 200 m | 96-98% CSS pace |
| 5.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 6.1 | RecoveryRecovery Easy backstroke or breaststroke | 50 m | 75-85% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
Two hundreds just below threshold are a gentle way into harder aerobic work. The target is two to three seconds per 100 m slower than your CSS, a pace that feels comfortably hard but leaves enough in reserve to finish each repeat with good form. With 30 seconds at the wall you recover enough to start the next one fresh.
Try to swim the four 200s within a few seconds of each other. If the first is much faster than the others, you started too hard. If they are all equal and the last felt easy, the pace was right and you can shorten the rest next time. The easy 50s afterwards in backstroke or breaststroke let the shoulders and breathing settle before the cool-down.
It suits swimmers who can swim 400 m freestyle comfortably and want to start structured threshold training. Progress to 5 x 200, then to CSS pace on 20 seconds rest.
Tips
- Divide each 200 into four 50s and keep them even.
- Breathe every two or three strokes, whatever keeps you calm.
- Use the 30 seconds to note your time and take three slow breaths.
Good forPoolSprint triathlonStandard-distance triathlon
Season phaseBuild