(Aerobic) 6 X (100, 75, 50, 25 descend pace)
Warm up:- 500 easy warmup
Main set:
6 rounds:
- 100 easy on :10 rest
- 75 moderate on :10 rest
- 50 tempo on :10 rest
- 25 STRONG on :10 rest
Cool down:
- 200 easy swim
- Author: MPETRI
- Sport: swim
- Duration: 46 min
- Dominant zone: Tempo
- Intensity: 4.63
- Created: 2023-01-05T02:40:01.489Z
- Updated: 2026-04-22T10:59:26.166Z
Structure
- 12 min @ 75% (75w)
- 2 min @ 80% (80w)
- Rest 10 sec
- 1:20 min @ 90% (90w)
- Rest 10 sec
- 45 sec @ 100% (100w)
- Rest 10 sec
- 20 sec @ 110% (110w)
- 2 min @ 80% (80w)
- Rest 10 sec
- 1:20 min @ 90% (90w)
- Rest 10 sec
- 45 sec @ 100% (100w)
- Rest 10 sec
- 20 sec @ 110% (110w)
- 2 min @ 80% (80w)
- Rest 10 sec
- 1:20 min @ 90% (90w)
- Rest 10 sec
- 45 sec @ 100% (100w)
- Rest 10 sec
- 20 sec @ 110% (110w)
- 2 min @ 80% (80w)
- Rest 10 sec
- 1:20 min @ 90% (90w)
- Rest 10 sec
- 45 sec @ 100% (100w)
- Rest 10 sec
- 20 sec @ 110% (110w)
- 2 min @ 80% (80w)
- Rest 10 sec
- 1:20 min @ 90% (90w)
- Rest 10 sec
- 45 sec @ 100% (100w)
- Rest 10 sec
- 20 sec @ 110% (110w)
- 2 min @ 80% (80w)
- Rest 10 sec
- 1:20 min @ 90% (90w)
- Rest 10 sec
- 45 sec @ 100% (100w)
- Rest 10 sec
- 20 sec @ 110% (110w)
- 4:30 min @ 75% (75w)