Workouts

Collected from Illinois Masters Coaches
mary pletch fly

Date posted:

August 23, 2022

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

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