Professional Swim Workouts by Professional Swim Coaches
Nov 27, 2017 – IA – Broken 200’s

Nov 27, 2017 – IA – Broken 200’s

Race Pace Work prior to Mid-Season Meets. The main set is designed to work on 200’s pace with a specific focus on broken 200’s with various rest intervals mixed into the broken set.

We’re looking for the athletes to be especially MINDFUL of their speed, number of strokes, number of kicks off the wall and their overall time.

Workout PM

Yards Set Description EGY WORK STK
1200 2-2-2 Kicking off every wall
*****Warm-Up:*****
1x{2 x 300 on 4:15 100 Free-100K-100IM w/fins
{3 x 100 on 1:30 K/S-IM, 1 of each w/fins
{4 x 50 on :40 IM; 25 RED/25 BLUE w/fins
{4 x 25 on :30 IM, SUPERSPEED w/fins


EN1
EN2
EN3
EN3


B
A
S
S


IM
IM
IM
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
600 *****Pre-Set:*****Pace Prep
1x{4 x 75 on 1:15 IM; Descend 1-4, Pace Prep
{4 x 50 on 1:00 Free; Descend 1-4 FAST
{4 x 25 on :30 Pace Prep, Best Stroke SUPERSPEE

EN2
EN3
EN3

S
S
S

IM
FR
STK
50 1 x 50 on 1:30 Recovery/Drill w/Purpose REC D CH
2700 *****Main-Set*****Broken 200’s; See description below:
#1-Broken w/:05 Rest, #2-Broken w/:10 Rest
#3-Broken w/:20 Rest; #4-Broken w/:30 Rest
1x{4 x 200 on 4:00 IM-Broken @ 100 w/Various Rest
{1 x 100 on 3:00 Recovery/Drill w/Purpose
{4 x 200 on 4:00 Free; Broken @ Various Rest
{1 x 100 on 3:00 Recovery/Drill w/Purpose
{4 x 200 on 4:00 Broken Best @ Various Rest
{1 x 100 on 3:00 Recovery/Drill w/Purpose



SP1
REC
SP1
REC
SP1
REC



S
D
S
D
S
D



FR
CH
FR
CH
STK
CH
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
100 1x{2 x 50 on 1:30 Take out pace for 200 Best SP1 S STK
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
800 *****Post-Set:*****
1x{8 x 100 on 1:20 Gator Swim w/Fins; Back/Free

EN1

S

BK

WORKOUT TOTAL: 5750

This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Michael Murray

Coach Mike joined Co-Head Coach, Marc to help lead Islanders Aquatics into a ‘New Era” of competitive excellence and developmental success! [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz