Broken 1500 m at CSS in 3 Rounds of 5 x 100 m
A 3700 m advanced session that splits a 1500 m swim into three rounds of five 100s at CSS with only 5 seconds rest between repeats.
- Duration
- 1 h 19 minestimated
- Distance
- 3,700 m
- Effort
- 99
- Level
- Advanced
- Focus zone
- Threshold
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 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upTempo Build to CSS pace | 50 m | 92-96% CSS pace |
| 4.2 | Rest | 15 s | |
| 5 | Rest | 45 s | |
| 5 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Round 1, freestyle at CSS pace | 100 m | 99-102% CSS pace |
| 6.2 | Rest | 5 s | |
| 7 | Rest | 1 min | |
| 5 ×Repeat these steps | |||
| 8.1 | IntervalThreshold Round 2, freestyle at CSS pace | 100 m | 99-102% CSS pace |
| 8.2 | Rest | 5 s | |
| 9 | Rest | 1 min | |
| 5 ×Repeat these steps | |||
| 10.1 | IntervalThreshold Round 3, freestyle at CSS pace | 100 m | 99-102% CSS pace |
| 10.2 | Rest | 5 s | |
| 11 | RecoveryRecovery Pull buoy, easy | 400 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 12.1 | IntervalEndurance Freestyle, smooth | 100 m | 85-92% CSS pace |
| 12.2 | Rest | 15 s | |
| 13 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Fifteen 100s at CSS with only five seconds rest are a demanding way to rehearse a 1500 m race or the swim of a standard-distance triathlon. Five seconds is barely one breath at the wall, so the set feels much like a continuous swim, yet every touch gives you a split to check your pacing.
The 100s come in three rounds of five with a minute of rest between rounds. Hold your CSS pace on every repeat. The second round is where the pace usually starts to slip, so stay patient in the first. Add up all fifteen times and compare the total with your recent 1500 m time, the broken version should be a little faster.
This set is for experienced swimmers and triathletes who already handle 10 x 100 at CSS on 15 seconds. If you miss the pace in the third round, take 10 seconds rest next time and work back down to five.
Tips
- Read the clock as you touch and leave exactly five seconds later.
- Keep flip turns inside each 100 and breathe freely at the wall.
- Take a drink in the one minute breaks.
Good forPoolMasters swimmingOpen waterStandard-distance triathlon
Season phaseBuildPeak