CSS 5 x 200 m Threshold Set
A 2400 m session with five 200 m freestyle repeats at CSS pace on 20 seconds rest to build the speed you can sustain over 1500 m.
- Duration
- 51 minestimated
- Distance
- 2,400 m
- Effort
- 63
- 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 | |
| 5 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Freestyle at CSS pace | 200 m | 98-101% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | RecoveryRecovery Pull buoy, easy | 400 m | 75-85% CSS pace |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Two hundreds at CSS are a step up from 100s. Each repeat lasts long enough that you have to settle into the pace and hold it, rather than riding on the fresh start after every push-off. It is closer to what a 1500 m race or a triathlon swim asks of you, while the 20 seconds rest still lets you keep the quality high.
Swim every 200 at CSS pace or one second per 100 m slower. Split each one into two halves in your head and aim for the second 100 to match the first. After the main set, 400 m of easy pull bring the heart rate down before the cool-down.
Use the set in the build phase. If you are new to CSS training, start with 4 x 200 on 30 seconds rest. Stronger swimmers can go to 6 or 8 repeats.
Tips
- Note the split at 100 m on each repeat and compare it with the finish.
- Breathe in a regular pattern from the first length, a late switch costs rhythm.
- Keep the kick light, it saves energy for the second half.
Good forPoolOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseBuildPeak