10 repeats of 100 m at threshold pace with 15 seconds of rest.
What does the session look like?
44 min
Total time
45
Training load
044 min
Some values are estimated because there is no athlete profile.
Time in each zone
Z1 · 12 min (26%) Z2 · 8 min (18%) Z3 · 4 min (9%) Z4 · 20 min (46%)
Step by step
Swimming
Warm up
- 400 m at Z1 → Z2 (Easy freestyle, mix strokes)
Build4 ×
- 50 m at Z2 → Z4 (Build speed across each length)
- rest: 15 s
4 × (50 m at Z2 → Z4 / 15 s)
Threshold10 ×
- 100 m at Z4, RPE 7 (Strong, even pace. Note your times)
- rest: 15 s
10 × (100 m at Z4, RPE 7 / 15 s)
Easy
- 200 m at Z1 (Pull buoy optional)
Cool down
- 200 m at Z1 (Easy choice of stroke)
Who is it for?
Swimmers and triathletes who can swim 1,500 m without stopping.
Who is it not for?
Beginner swimmers.
