Saturday Swim Session: Build 200’s

Continuing on the winter theme this set of 200’s will enhance your aerobic endurance.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 200m Build 1-4 30sec RI;
  • 200m Cool Down (1,600m);

Option B

  • 400m Warm Up;
  • 6x 50m (25m Drill/25m Swim);
  • 8x 200m Build 1-4 30sec RI;
  • 200m Cool Down (2,500m)

Option C

  • 400m Warm Up;
  • 8x 50m (25m Drill/25m Swim);
  • 12x 200m Build 1-4 30sec RI;
  • 200m Cool Down (3,400m)

Start the workout with a Warm Up covering 200m (Option A), 400m (Option B & C). During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.

Next up is a set of eight reps (Option A & C) or six reps (Option B) 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set. Do the drills below twice through for Option A for three times through for Options B and C:

  1. Kick On Side (left side)
  2. Kick On Side (right side)
  3. 6/1/6
  4. 6/3/6

For Option A &C, do the above four drills twice through, for Option B do all four and then repeat the first two Kick On Side. Take your fins off for the next sets.

Next up is a set of 200s: four reps (Option A), eight reps (Option B) or twelve reps (Option C). With these 200s build your speed over each block of four reps. Build from a steady pace for the first rep, fast pace for the second rep, faster pace for the third rep and then the fastest pace for the fourth rep. If you are doing more than four reps (Option B or C), the fifth rep is back to a steady pace, before increasing to a fast pace for the sixth rep etc….cycling through as many times as needed to complete the set in the workout that you are doing.

All three workouts have a 200m cool down. Feel free to pause and stretch when needed and /or include stretching as part of each break until the distance is covered.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 6 months ago.

12 Weeks to an Iron-Distance Swim PB: Week 2

Coach Ray is the author of the successful 12 Weeks to an Ironman Swim PB – Swim Faster with Smart Training eBook.

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