Workouts

Collected from Illinois Masters Coaches
mary pletch fly

Date posted:

August 23, 2022

USMS Workout Library

Getting Ready to Race a 200

Summary:

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

February 2023 ILMSA Stroke Clinic

Jun 15, 2023 |

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!

Oct 24, 2022 |

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

Long and Aerobic

Oct 24, 2022 |

The title is Long and Aerobic, but that doesn’t mean the repeat distances are long, just the entire workout. It is a total of 4100 yds and can be completed in 97 minutes. Watch out for the sprint set at the very end!

read more