Tuesday, July 14 · Build · Week 10
CSS Intervals — 2100m
Swim1.3 mi· 70 min· Z2–Z3
The workout
WU: 400m (200 easy + 4×50m build: each 50 slightly faster, last = CSS). MAIN: 7×150m on CSS+5s rest (20s rest). FINISHER: 4×50m fast at CSS−5s with 30s rest. CD: 200m easy. Total: 2100m.
Targets
150s: 1:33/100m. 50m finishers: 1:28/100m. HR: Z3–Z4 during main.
Cues
CSS = 1:33/100m. If pace falls apart, add 5s rest. Aim ±2s on splits.