Deep-Water Starts and Settle, 8 x 100 m
Eight 100s that begin with a fast deep-water start without a push-off and settle into race pace, followed by a steady pull.
- Duration
- 52 minestimated
- Distance
- 2,400 m
- Effort
- 64
- Level
- Intermediate
- Focus zone
- Tempo
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 |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Deep-water start, no push, fast 50 | 50 m | 108-115% CSS pace |
| 4.2 | IntervalThreshold Settle to race pace | 50 m | 98-101% CSS pace |
| 4.3 | Rest | 30 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 6 | IntervalTempo Pull buoy, steady | 400 m | 92-96% CSS pace |
| 7 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A triathlon swim often starts in deep water, with no wall to push off and a fast first minute. In this 2400 m pool session you practice that eight times. Start each 100 a few meters away from the wall, treading water, then swim the first 50 fast and settle into race pace for the second 50. Rest 30 seconds between repeats. A steady 400 with a pull buoy follows.
Before each start, let your body float close to horizontal, scull with the hands and kick lightly. Go with fast, short strokes for the first 10 to 15 strokes, then lengthen. The skill is in the change. By the turn, your breathing should calm down and the stroke should return to your race rhythm. If two swimmers share the lane, start side by side.
For intermediate triathletes in the six to eight weeks before a race. Combine with open water sessions when the season allows.
Tips
- Do not hold the wall before the start, float freely.
- Breathe every two strokes in the fast part and every three after the turn.
- Check the clock at 100 to see whether the settle part stayed at race pace.
Good forSprint triathlonStandard-distance triathlonHalf-distance triathlonPool
Season phaseBuildPeak