Anyone have a good 200 free workout?

RE: Anyone have a good 200 free workout?

Michael Heather — Fri, 05 Sep 2008 01:16:27 GMT

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. It is way easier to leave at the bottom and take a direct reading at the end, while you are gasping for air. I have done many broken 200s just like this set, also in butterfly, and the last thing you want to do when finished is some math. After a while you get to know the intermediate readings and get pumped up for the last 50 if you are going fast.

RE: Anyone have a good 200 free workout?

Michael Heather — Fri, 05 Sep 2008 01:10:01 GMT

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. Actually, It was given as 3x100 on 1:10, 4x100 on 1:20, 5x100 on 1:30. The point is only just to make the first three. The rest you are trying to improve on the technique and stroke (and less brute force) to maintain the speed with more rest. The last one of the 5 can really be a struggle. This is a sprint set. If you double it, you are only working on a pace for long events. It was meant to be preceded by a set of 10x50 on :45 to establish a comfortable pace. Each 100 is a new swim to improve on the last. If you are a 51 swimmer, you should be able to do 1:03-1:05 for the first three. the next four, keep it at 1:05, the last five start at 1:06 and descend to 1:02 or better. It is very difficult to convince coaches and many swimmers that this ascending rest interval will create speed, when everyone wants to subtract rest as you get more tired. It works.

RE: Anyone have a good 200 free workout?

Former Member — Thu, 04 Sep 2008 16:40:44 GMT

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)

RE: Anyone have a good 200 free workout?

Doug Adamavich — Thu, 04 Sep 2008 12:24:53 GMT

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!

RE: Anyone have a good 200 free workout?

ande — Thu, 04 Sep 2008 11:43:43 GMT

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

RE: Anyone have a good 200 free workout?

Doug Adamavich — Thu, 04 Sep 2008 06:46:26 GMT

RE: Anyone have a good 200 free workout?

Chris Stevenson — Thu, 04 Sep 2008 04:23:47 GMT

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.

RE: Anyone have a good 200 free workout?

Former Member — Tue, 02 Sep 2008 08:56:43 GMT

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

RE: Anyone have a good 200 free workout?

pwolf66 — Tue, 02 Sep 2008 05:10:19 GMT

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.

RE: Anyone have a good 200 free workout?

pwolf66 — Tue, 02 Sep 2008 04:40:57 GMT

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.

RE: Anyone have a good 200 free workout?

Former Member — Sun, 31 Aug 2008 07:05:33 GMT

RE: Anyone have a good 200 free workout?

Michael Heather — Sun, 31 Aug 2008 03:02:19 GMT