10 x 200 m Threshold Swim and Pull Alternating
A 3600 m advanced session of ten 200s at threshold that alternate swimming at CSS with pulling at CSS plus 2 seconds on 20 seconds rest.
- Duration
- 1 h 16 minestimated
- Distance
- 3,600 m
- Effort
- 96
- Level
- Advanced
- 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 | 600 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick, easy | 50 m | 60-75% 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 swim at CSS pace | 200 m | 98-101% CSS pace |
| 6.2 | Rest | 20 s | |
| 6.3 | IntervalSweet spot Pull buoy, CSS plus 2 s per 100 m | 200 m | 96-99% CSS pace |
| 6.4 | Rest | 20 s | |
| 7 | RecoveryRecovery Easy backstroke and freestyle | 300 m | 75-85% CSS pace |
| 8 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
This set gives you 2000 m of threshold work in 200 m pieces and changes the load every repeat. The odd 200s are freestyle at CSS pace, the even ones are pull with a buoy at about two seconds per 100 m slower. The pull repeats keep the intensity high for the upper body and the heart while the legs get a short break, which lets you hold quality through the whole set.
Rest 20 seconds after each 200. Watch your stroke on the pull repeats. Without the kick, many swimmers let the hips swing, so think about a steady rotation and a long reach. Add paddles to the pull repeats only if you use them regularly.
The session fits experienced swimmers and long distance triathletes in the build phase. For a shorter version swim 8 x 200, for more work make it 12.
Tips
- Keep the buoy at the end of your lane so the 20 seconds stay 20 seconds.
- Aim for the same stroke count on swim and pull repeats.
- If the swim repeats slip slower than CSS, swim the pulls a little easier.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBuild