4 x 300 m at CSS with Pull Finish
A 2800 m session with four 300 m freestyle repeats at CSS pace on 25 seconds rest, finished with steady pull 100s for extra volume.
- Duration
- 59 minestimated
- Distance
- 2,800 m
- Effort
- 76
- Level
- Intermediate
- 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 | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Drill of choice | 50 m | 75-85% 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 | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Freestyle at CSS pace | 300 m | 98-101% CSS pace |
| 6.2 | Rest | 25 s | |
| 7 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalTempo Pull buoy, steady | 100 m | 92-96% CSS pace |
| 8.2 | Rest | 15 s | |
| 9 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Three hundreds sit between the familiar 200s and the longer 400s of CSS training. Each repeat is long enough to require patience, yet short enough that you can hold your exact CSS pace rather than a touch slower. Four of them add up to 1200 m at threshold, a solid amount for an intermediate swimmer.
Swim every 300 at CSS pace with 25 seconds rest. Check your split at 150 m and aim to finish each repeat at the same speed. After an easy 200, four steady pull 100s keep the arms working at an aerobic effort while the legs recover.
Use the set in the build phase in place of 10 x 100 or 5 x 200 to vary the stimulus. If the last 300 is clearly slower, swim three repeats next time and take 30 seconds rest.
Tips
- Use the first 50 of each 300 to settle into the pace, then hold it.
- Breathe to both sides on the pull 100s to balance the stroke.
- Keep the rest exact, extra seconds change the set.
Good forPoolStandard-distance triathlonHalf-distance triathlon
Season phaseBuild