Swim Sessions: Broken 200s

Swim Sessions: Broken 200s

This is a set we did in our Swim Squads in February – and the swimmers loved it! It asks you to work hard, whilst providing some variety to the session.

This session is 2,900m but it can be scaled down, simply by dropping or reducing the pre-main set and post-main set OR the pull buoy & paddles set at the end.

Effort

We are not looking to swim at 8, 9 or 10/10 effort here. We are aiming for a controlled 7/10 for most of the session. 

By swimming at this sort of effort, we are aiming to hold good form throughout, despite the growing fatigue.

The Session

Warm Up

Our warm up is a simple loosener.

2 x 100m easy (20s)

Pre-Main Set

We want to continue the warm up but raise our heart rate and get us ready for the main set. We will do this with a short set of 100s.

5 x 100m smooth & relaxed – with reducing rest intervals (30s / 25s / 20s / 15s). 

We are holding the same pace, despite the rest intervals reducing. This has the effect of raising the heart rate as we progress through the set.

Main Set

A set of broken 200s – with no additional rest, only taking the rest intervals prescribed below. 

This set is 1,000m long (20-25 minutes), so if you’re feeling good, let’s aim to hold a 7/10 (or 8/10 effort if feeling particularly good) throughout the relatively short set.

4 x 50m (15s)

2 x 100m (30s)

1 x 200m (45s)

2 x 100m (30s)

4 x 50m (15s)

Done well, you will feel the pinch on this set.

Post-Main Set

We return to the set of 5 x 100m that we did earlier in the session, once again reducing the rest between 100m intervals. 

Set 2 – Pullbuoy & Paddles

We have had enough intensity in the session, so this set is all about smooth swimming, feeling the water with the paddles.

200m (45s)

150m (30s)

100m (20s)

50m 

Cool Down

4 x 50m easy swimming

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This session is one of the many sessions that can be found in our online swim coaching programme, Swim Squad Online.

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Swim Sessions: Broken 200s

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