200s of drill, build, sprint and easy/strong – Masters swim workouts

Total distance: 3,650 m
Estimated time: 1 h 20 min

Focus: Eight 200s in a cycle of drill, building every 50, a fast one within 10 seconds of your best, and easy/strong, free then choice; then IM drill and kick-on-back 150s.

Warm-up (1,100 m, 25 min)

200 choice on 1 min rest

8 x 75 on 1:45

Fly, back, breast

Back, breast, free

6 x 50 (alt. kick w/board/ shark drill) on 1:00/ 1:10

Main set (2,200 m, 47 min)

8 x 200 on 3:30/ 4

1, 5- 75 drill, 25 swim

2, 6- build every 50

3, 7- sprint (PB+10)

4, 8- 50 easy, 50 strong

1st round free, 2nd round choice

4 x 150 (100 IM drill/ 50 KOB) on 2:30

Warm-down (350 m, 8 min)

2 x 100 easy free

100 back

50 KOB

Workout from coach Kaliah, February 17, 2019.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
IM: Individual medley: fly, back, breast, free
KOB: Kick on back
PB (personal best): Personal best; PB+10 = within 10 seconds of your best time