Long course training sets - 200 strokes and 200/400 IM
Former Member
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 to do some speed changing stuff too. Example:
2x
2x200 @ 2:40 first 50 @ 200 PACE
3x150 @ 2:00 middle 50 @ 200 PACE
4x100 @ 1:15 AE
Usually do that all freestyle, but you could obviously adjust intervals to do stroke.
An I.M. example:
4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1 pull drill)
4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
4x50 @ 1:00 FL drill w/ fins
3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
4x50 @ 1:00 FL drill w/ fins
2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)
^Had to reach way back in the time machine for that one. The I.M. set was from Christmas Training 2013 -forums.usms.org/entry.php
I like to do some speed changing stuff too. Example:
2x
2x200 @ 2:40 first 50 @ 200 PACE
3x150 @ 2:00 middle 50 @ 200 PACE
4x100 @ 1:15 AE
Usually do that all freestyle, but you could obviously adjust intervals to do stroke.
An I.M. example:
4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1 pull drill)
4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
4x50 @ 1:00 FL drill w/ fins
3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
4x50 @ 1:00 FL drill w/ fins
2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)
^Had to reach way back in the time machine for that one. The I.M. set was from Christmas Training 2013 -forums.usms.org/entry.php
