Two Times Down the 300-200-100

Two Times Down the 300-200-100. A 1600m fitter-beginner ladder — 300, 200 and 100 swum twice, getting smoother each round. Focus: endurance. Pool: 25 m. Total: 1600 m. About 41 minutes. Blocks: 200m Easy Swim 200 m zone: GA1 Easy free, ease into rhythm.. 2×50 Fingertip Drag 50 m × 2 zone: TU High relaxed elbow, fingertips skimming.. Rest 20 seconds. 2 rounds: 300m Steady 300 m zone: GA1 Easy and even — second half a touch quicker..

Rest 50 seconds. 200m Steady 200 m zone: GA1 Hold the same smooth pace.. Rest 45 seconds. 100m Steady 100 m zone: GA1 Finish the round strong but controlled.. Rest 60 seconds. Between rounds only; none after the last. 100m Easy Cooldown 100 m zone: ReKom Easy mix, breathe deep.. 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.