Tri Training NZ

Saturday Swim Session: Build 200’s

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

Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 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), and 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, a fast pace for the second rep, a 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 Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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If you enjoyed this workout, I published a similar session 12 months ago.

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

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