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200s are the Theme

Posted by Glenn Mills on May 13, 2009 09:27AM (8,638 views)

Lots of 200s mixed with some fast swimming.

• 600 warm-up

Main Set
• 5 x 200 pull on 2:40
• 3 x 100 fast on 1:30 - these should be held at a good 2nd 100 of a 200 pace
• 5 x 200 kick on 3:15
• 4 x 50 fast on 1:00 - your choice of stroke, but think of it like a broken 200
• 5 x 200 swim on 2:30 - just make the interval
• 4 x 75 IM (no free or no fly, your choice) - hold a fast pace
• 5 x 200 IM on 3:00 - good walls

• 100 loosen

• 5,500 total

All swims were performed in a 25-yard pool. Adjust intervals accordingly for your pool.

training, pull, kick, IM

Responses

Tomás	Responded May 15, 2009 04:51PM How do I calculate the adjustment for a 25 meter pool?
Barbara Hummel	Responded May 15, 2009 05:18PM Convert the yard sendoff to seconds and then multiply by 1.1. So... in a 25-meter pool, this swimmer would do the 50s on either 1:05 or 1:10 (60 X 1.1 = 66). The 200s on 2:40 would be 200s on 2:55 or 3:00 (160 X 1.1 = 176). Etc.
noel	Responded Oct 01, 2009 01:08PM When there is a "pull" in the work out, does it necessarily means that the swimmers have to wear pull bouy and paddles?
Barbara Hummel	Responded Oct 01, 2009 02:19PM There's no rule. It depends on the culture of the team or on the condition of the swimmer's shoulders. On the Masters team that I coach, most swimmers pull just with a pull buoy unless the set specifically calls for pull buoy and paddles.
GAGOO	Responded Oct 14, 2009 09:29AM 3 x 100 fast on 1:30 - these should be held at a good 2nd 100 of a 200 pace? what does this means 100 at 200 pace ..do u mean the sendoff must me on the 2:40?
Barbara Hummel	Responded Oct 14, 2009 03:39PM It means that you swim these 3 X 100 at the same pace you would use in the second half of a race-day 200. For example, let's say your race-day 200 time is 2:08 and your splits on that race are 1:00 for the first 100 and 1:08 for the second 100. You would aim to swim the 100s in this set at 1:08.
Tarek	Responded Feb 22, 2010 09:59AM oops thats killing ..

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