Collected from Illinois Masters Coaches
mary pletch fly

Date posted:

August 23, 2022

Getting Ready to Race a 200


This workout goes out to anyone who wants to swim the 200 without dying. The goal pace is a race pace 200. You have three opportunities to get it right. The first drill is a one arm pull with the opposite arm at side. Breathe on the non-stroking side. This drill forces you to use your hips and core to rotate. The second drill is like a doggie paddle, but with your head in the water watching your entry and catch. Make sure hands enter in front of shoulders, wrist stays straight and elbows are high.

WARM-UP (1300 yds)

  • 1 x 400 choice
  • 6 x 75 drill/swim on 1:40 –25 L arm, 25 right arm, 25 both arms
    Drill Explanation: One arm, opposite arm on side, breathe to non-stroking side
  • 2 x 75 kick on 2:00
  • 6 x 50 25 drill/25 swim on 1:00
    Drill Explanation: Underwater recovery freestyle w/ head looking toward hands
    Check: Are arms extending parallel to the surface? Elbows high on the catch w/ fingers pointing down?

MAIN SET (2250 yds)

Goal: Pace Work for Optimal 200 Free

Three Rounds

  • 4 x 50 on 1:00 (Goal: Your 200 pace divided by 4, rest = 20s)
  • 2 x 100 on 1:40 (Goal: Your 200 pace divided by 2, rest = 30s)
  • 1 x 200 (Your 200 race pace)
  • 1 x 150 recovery pull or kick

Cool Down (200 yds)

  • 4 x 50 choice on 1:10


Total Yards: 3750

You may also like

50 Ways to Warm-Up

Fifty different warm up sets that can be mixed and matched to whatever distance you choose. Some explanations: Moving buoy starts between the thighs, moves to the knees then ankles. Weightless hands – one hand is resting atop a buoy at the end of an extended arm while the other strokes. Try not to press the buoy down when you breathe. Tighten up – 25 swim with tight abs + 25 swim with retracted shoulders + 25 swim with tight gluts + 25 loosey goosey + 50 everything tight

read more

February 2023 ILMSA Stroke Clinic

The stroke drills presented in this clinic were originally demonstrated at the 2022 USMS National Convention attended by Molly Hoover and Camille Tan. They presented and explained these drills in a classroom then pool setting.

read more

Welcome Back!

Want to have fun your first day back to practice? Don’t look at the clock. Rest as long as you want. This is your reward for waking up early and coming to practice.

read more