This workout is designed to train for a 200 meter swim race. 200 meter races can be tricky (at least Ive always thought they were; being a 100 meter sprinter) as they are a longer distance sprint event. This workout can be done in whatever stroke you are working on.
Warm up
100 meters (m) swim
50m drill
50m kick
Main set
Note: An interval (ex 4x50m) means you swim 50 meters take a 15 sec rest and then repeat 3 more times for a total of 4. Goals should be to maintain a constant speed throughout all of the repeats in each interval.
4x50m Sprint with 15 sec rest
2x100m sprint with 20 sec rest
200m race pace 30 sec rest
2x 100m sprint with 20 sec rest
4x50m sprint with 15 sec rest
Warm down
200m easy swim
Total: 1400 m practise
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