Long course training sets - 200 strokes and 200/400 IM

Hi there. I'm looking for some effective long course training sets for the 200 strokes and 200/400 IM. I already train with a masters team, but I'm looking to do 1-2 sessions a week on my own. I want to make these sessions very specific with the goal being to race faster. I want to improve 2 things: 1. Speed - improve my splits, so my overall times go down 2. Endurance - ability to 'hang on' for longer Any suggestions would be appreciated. Thank you. I like short rest freestyle sets to gain endurance...for example 3 sets of 8 x 100's pick an interval you can make all 8, but only get 5 seconds rest between each 100. Or 3 sets of 4 x200 with 8-10 seconds rest between each 200. My experience doing sets like these help you gain endurance for IM's and 200's of stroke. For stroke training I will do a set of 10 x 50 Fly's on 1:00 or :55 LCM...with goal is to keep the same time for all 10 mirroring your 3rd 50 split of a 200. To really challenge your self keep the time at the 2nd 50 split. for pure speed we do at least 1 day a week of pure quality....recently we did 6 x 100 on 8:00...warm down 200 between each 100. I will do all 100's fly or alternate Fly/Back. Goal would be to keep your time consistent through the set of 6 going all out on each one every and then we do a set of IM's like this...4 x 400 ...starting with 100IM Fast/300 Free smooth , then 200IM/200 Free, 300IM/100 Free and finally 400IM all out. getting about 1 minute rest between each 400. my experience is especially for LCM you have to train your body for the pain experienced in 200's of stroke/IM as well as pace so you do not die at the end or last 50. 400IM LCM is just a pace/gut it out swim!

Hi there. I'm looking for some effective long course training sets for the 200 strokes and 200/400 IM. I already train with a masters team, but I'm looking to do 1-2 sessions a week on my own. I want to make these sessions very specific with the goal being to race faster. I want to improve 2 things: 1. Speed - improve my splits, so my overall times go down 2. Endurance - ability to 'hang on' for longer Any suggestions would be appreciated. Thank you. I like short rest freestyle sets to gain endurance...for example 3 sets of 8 x 100's pick an interval you can make all 8, but only get 5 seconds rest between each 100. Or 3 sets of 4 x200 with 8-10 seconds rest between each 200. My experience doing sets like these help you gain endurance for IM's and 200's of stroke. For stroke training I will do a set of 10 x 50 Fly's on 1:00 or :55 LCM...with goal is to keep the same time for all 10 mirroring your 3rd 50 split of a 200. To really challenge your self keep the time at the 2nd 50 split. for pure speed we do at least 1 day a week of pure quality....recently we did 6 x 100 on 8:00...warm down 200 between each 100. I will do all 100's fly or alternate Fly/Back. Goal would be to keep your time consistent through the set of 6 going all out on each one every and then we do a set of IM's like this...4 x 400 ...starting with 100IM Fast/300 Free smooth , then 200IM/200 Free, 300IM/100 Free and finally 400IM all out. getting about 1 minute rest between each 400. my experience is especially for LCM you have to train your body for the pain experienced in 200's of stroke/IM as well as pace so you do not die at the end or last 50. 400IM LCM is just a pace/gut it out swim!