The 200s Pace Builder is designed to help you lock into a strong, sustainable rhythm and hold it across longer repeats. The drill/swim 50s at the start reinforce good technique before you move into the main set of 200m reps where pacing and consistency matter most. Finish with short, fast 50s to wake the legs up and sharpen your speed under fatigue. It’s a balanced session that builds endurance, pacing awareness, and durable swim speed — perfect for triathletes and open-water swimmers who want their pace to feel controlled rather than forced.
Each Saturday I will post a Swim Session, and 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.
Read this article here for an explanation of Swim Intensity.
Option A
- 400 WU;
- 4x 50 Drill/Swim;
- 4x 200 30RI;
- 4x 50 15RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 8x 50 Drill/Swim;
- 6x 200 30RI;
- 6x 50 15RI;
- 200 CD (2,600)
Option C
- 600 WU;
- 8x 50 Drill/Swim;
- 8x 200 30RI;
- 8x 50 15RI;
- 300 CD (3,300)
For the Warm Up (WU) start with 400m (Option A), 500m (Option B) or 600m (Option C) of mixed swimming, include a range of strokes. 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 drill set. There are four (Option A) or eight (Options B & C) 50m Drill/Swim repetitions. This 50m is done continuously with the first 25m done as a drill before going straight into the final 25m of regular swimming. Pause after each rep and have a short rest while you focus and mentally prepare for the next drill. Here are some drills that you can include in your programme. Complete each drill once through for Option A and twice times through for Options B & C.
The main set includes four (Option A), six (Option B) or eight (Option C) 200m reps all with a 30-second Rest Interval (RI).
Complete a second set of 50m sprints. There are four (Option A), or six (Option B) or eight (Option C) reps with a 15-second Rest Interval (RI).
Complete the workout with a 200m (Options A & B) or 300m (Option C) Cool Down (CD). Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool-down.
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 coachray@coachray.nz and 021 348 729.
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