Anyone have a good 200 free workout?

Sure, I'll give you the main set, you can build around it. This was originally for 100s, but should work fine for 200s. After a good warm up, including at least 10x50 @200 pace, 3x200 free at interval giving about 10-15 seconds rest. These are your base times. rest one minute 4x200 free giving about 30 seconds rest, maintaining the same repeat times or faster than the first three. one minute rest 5x200 free with 45-60 seconds rest, same speed or faster than the first three. This set seems too easy with the escalating rest intervals, but will make you feel it. And it will reward you with speed. Resist the temptation to reduce the rest, you will need it all.

Sure, I'll give you the main set, you can build around it. This was originally for 100s, but should work fine for 200s. After a good warm up, including at least 10x50 @200 pace, 3x200 free at interval giving about 10-15 seconds rest. These are your base times. rest one minute 4x200 free giving about 30 seconds rest, maintaining the same repeat times or faster than the first three. one minute rest 5x200 free with 45-60 seconds rest, same speed or faster than the first three. This set seems too easy with the escalating rest intervals, but will make you feel it. And it will reward you with speed. Resist the temptation to reduce the rest, you will need it all. I like it! Thanks :D

Sure, I'll give you the main set, you can build around it. This was originally for 100s, but should work fine for 200s. After a good warm up, including at least 10x50 @200 pace, 3x200 free at interval giving about 10-15 seconds rest. These are your base times. rest one minute 4x200 free giving about 30 seconds rest, maintaining the same repeat times or faster than the first three. one minute rest 5x200 free with 45-60 seconds rest, same speed or faster than the first three. This set seems too easy with the escalating rest intervals, but will make you feel it. And it will reward you with speed. Resist the temptation to reduce the rest, you will need it all. So since this was orginally a 100 set, just double the number of 100s per section? So for a high 51 100y sprinter would this sound reasonable? I can cruise 1:20 SCM 100 repeats for 6-8 reps without much trouble. SCY 6x100 free on 1:30. Interval should give about 15 seconds rest. Assuming about a 1:15 repeat. rest one minute 8x100 free on 1:40 - should give about 30 seconds rest assuming somewhere in the 1:08-1:12 repeat range one minute rest 10x100 free on 2:00 - should give about 55 sec rest assuming sub 1:05 repeats. Whoo that looks like fun. Well, it looks like it will hurt, which might be fun. Man, the more I look at that, the more I wonder if I can do it. Guess I'll find out tomorrow.

Hmm, is this gonna be more than I can chew? Maybe cutting each set down by 1 rep? That will still be a main set of 2100 yards. Tried to do this in SCM and it was OK up until my left leg cramped up nice and tight on the 13th swim.

Yep, you'll learn about lactic acid burn REAL quick!:eek:

Lots of good sets here (though I think Doug's is much more for middle-distance and long-distance). My suggestion: broken 200s on 4:00 with 8-6-4 seconds rest at the 50s, hold all 50s at or very near race pace. Race pace would be the pace of your 2nd through 4th 50s on your goal swim. So if you want to go 1:50 split as 26-28-28-28, then 28 is your race pace.

Another one that has been around forever is the broken 200 set. We have done them in this manner: 3-4x 200s broken at the 50 with 10 seconds rest, all out. If you do this set right, it will hurt. We normally go these on either four or five minutes depending upon how kind the coach feels. You leave on the top and when you come in, subtract 30 seconds to get your time. Simple, but not easy ;-) Oh, be sure you warm up a lot before attempting this set.

200 fr Fast for time Am looking for new ones. My old ones are getting boring. :D

Here is one set we did a couple of times last year: 12x200s Part One: 10x200s on 3:00 descend 1-5, 6-10 Easy 100-200 Part Two 2x200 on 4:00 absolutely all-out If you do this set right, it will be hard for you to get out of the pool... I got down to 2:06 on #12, some of the other guys were in the 1:56-1:58 range. We were all wiped-out at the end. It is a simple set, but not easy!

Any of these sets could improve 200 sprint endurance. 5x(4x50) on 1:10, 1:00, :50, :40, 1:30 (LAST 4, BEST AVERAGE) 3x(4x100) on 1:40 (Last 100 of each set FAST) 3x(75 strong on 1:00, 2x25 FAST on :45, 75 strong on 1:00) + 2:00 rest 4x150 on 4:00 with fins, (Best average) 6x50 on 1:00 (Try to hold sub-30's) 4x75 on 1:10 (Try to hold sub-45's)