200s Focus Workout

Objective: Build speed and endurance with 200 repeats.

Total Distance = 3200

Set 1 - Warm-up; Dist = 400 yards
1 X 400 as:

1 X 100 Swim
1 X 100 Kick
1 X 100 Pull
1 X 100 Swim

Set 2 - Conditioning; Dist = 2400 yards
12 X 200 Freestyle Swim + 30 seconds rest - Training Cat: EN2
Try to swim each length at the same pace, and each 200 at your 200 CSS pace.

Set 3 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed, swimming alternate stroke 50% of the set

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