Descending Rest 100s

Descending Rest 100s — 40 Down to 10. A 2700m threshold set — 100s with rest shrinking 40→30→20→10s, last one all-out. Focus: threshold. Pool: 25 m. Total: 2700 m. About 61 minutes. Blocks: 300m Progressive 300 m zone: GA1 Build over 300m, last 50 brisk.. 300m Pull 300 m zone: GA2 Buoy + paddles, strong catch.. 4 rounds: 50m Build 50 m zone: GA2 Easy to fast..

Rest 20 seconds. Between rounds only; none after the last. Rest 60 seconds. 5 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R40 — set the number.. Rest 40 seconds. Between rounds only; none after the last. Rest 120 seconds. 4 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R30 — hold the number.. Rest 30 seconds. Between rounds only; none after the last. Rest 120 seconds. 3 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R20 — less rest, same split..

Rest 20 seconds. Between rounds only; none after the last. Rest 120 seconds. 2 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R10 — almost no recovery.. Rest 10 seconds. Between rounds only; none after the last. Rest 120 seconds. 100m Fast Finish 100 m zone: SA Hard, controlled Hard controlled finish from a tested pace; stop if mechanics or pace fall off..

Rest 30 seconds. 400m Cooldown 400 m zone: ReKom Easy free + back, long and slow.. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin. See every zone with the Swim Interval Calculator. Check pace and splits with the Swim Pace Calculator.