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!
Sample workouts from various ILMSA coaches can be found here.
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.
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