200s with Variety

Objectives: Conditioning alternating with various drills and skills.

Set 1 - Warm-up; Dist = 600
200 FS easy + 200 FS with PB (pull buoy) + 200 FS a little faster

Set 2 - Conditioning 200s; Dist = 3200
Alternating 200s of FS with 200s of drill or other skill practice, max 10 seconds rest between each repeat
Odd repeats (1, 3, 5, etc) 200 Freestyle at best 200 pace
Even repeats - recovery pace with intense focus on the drill or skill (see table below)

Repeat	Drill or Skill (rest is just enough time add or remove fins, etc.)
2	PB
4	Fins
6	PB
8	Breathing pattern per 50: 2 (every second stroke), 3, 4, 5
10	PB + (optional) Paddles
12	Fins
14	PB
16	Head up 3 strokes, down 3 strokes

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed kicking

Total 4200

Return to Workout Directory.