Descending 4 x 400 m from CSS Plus 4 to CSS
A 3800 m advanced session with four 400s that get faster from CSS plus 4 seconds per 100 m down to CSS pace, then steady pull 100s.
- Duration
- 1 h 20 minestimated
- Distance
- 3,800 m
- Effort
- 101
- Level
- Advanced
- Focus zone
- Endurance
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 | Rest | 45 s | |
| 5 | IntervalSweet spot Freestyle, CSS plus 4 s per 100 m | 400 m | 95-97% CSS pace |
| 6 | Rest | 30 s | |
| 7 | IntervalSweet spot Freestyle, CSS plus 2 to 3 s per 100 m | 400 m | 97-98% CSS pace |
| 8 | Rest | 30 s | |
| 9 | IntervalThreshold Freestyle, CSS plus 1 s per 100 m | 400 m | 98-100% CSS pace |
| 10 | Rest | 30 s | |
| 11 | IntervalThreshold Freestyle at CSS pace | 400 m | 99-102% CSS pace |
| 12 | Rest | 1 min | |
| 13 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 8 ×Repeat these steps | |||
| 14.1 | IntervalEndurance Pull buoy, steady aerobic | 100 m | 85-92% CSS pace |
| 14.2 | Rest | 15 s | |
| 15 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Each 400 in this set is a little faster than the one before. You start at about four seconds per 100 m slower than CSS, then two to three seconds slower, then one, and the last 400 is right at CSS. The effort climbs steadily while the pace gap between the repeats stays small, which demands precise pacing.
Because the first 400s are below threshold, you reach the last one with plenty of work done, as you would late in a race. Swimming it at CSS on tired arms is the real goal of the session. Check your 100 m splits on the watch or the clock. If you hit CSS on the last 400, you paced the first three well.
Eight steady pull 100s afterwards add aerobic volume. The session suits experienced swimmers and triathletes in the build phase. For a shorter version, use 300s.
Tips
- Decide your target times for all four 400s before you start.
- The first 400 should feel easy, resist the urge to swim it faster.
- Hold the stroke count steady as the pace rises and add speed through the catch.
Good forPoolOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseBuildPeak