CSS Over-Under 200s and 100s
A 2500 m session alternating 200s just slower than CSS with 100s just faster, so you learn to change pace and settle again on short rest.
- Duration
- 54 minestimated
- Distance
- 2,500 m
- Effort
- 67
- Level
- Intermediate
- 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 | 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 | IntervalSweet spot Under, CSS plus 2 to 3 s per 100 m | 200 m | 96-98% CSS pace |
| 6.2 | Rest | 10 s | |
| 6.3 | IntervalThreshold Over, CSS minus 2 s per 100 m | 100 m | 101-104% CSS pace |
| 6.4 | Rest | 30 s | |
| 7 | RecoveryRecovery Pull buoy, easy | 300 m | 75-85% CSS pace |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
An over-under set moves you just above and just below threshold in turn. Each round here is a 200 at two to three seconds per 100 m slower than CSS, a 10 second pause, and a 100 at about two seconds per 100 m faster than CSS. The faster 100 pushes you over threshold, and the next 200 asks you to settle back to a pace you can hold while still breathing hard.
That pattern is close to what happens in races, especially in open water, where you surge to stay with a group and then have to find your rhythm again. It also makes threshold work less monotonous than straight repeats.
Swim four rounds with 30 seconds rest after each 100, then an easy 300 pull. The set suits intermediate swimmers with a current CSS. Start with three rounds if the 100s are too hard to hold.
Tips
- Make the change of pace clear, the 200 should feel controlled and the 100 fast.
- On the 200s, slow the arms first and keep the kick steady.
- If the last 100 is not faster than CSS, take 15 seconds before it next time.
Good forPoolMasters swimmingOpen waterStandard-distance triathlon
Season phaseBuildPeak