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.
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.
