Professional Swim Workouts by Professional Swim Coaches
NTC Aquatics – Pace 200

NTC Aquatics – Pace 200

This morning (5:30 AM), our practice was designed for P200 (pace 200). I still believe we have not reached our maximum potential for the 200 Free as a group for our Club Team.

 

Sure enough, everyone wants to swim the 50,100 FREE but developing a strong 200 FREE short course yards, will translate into a VERY strong 100 FR LCM.

Although our swim team is very young, we have the ability to perform under pressure and this morning was no exception. It was expected from all our student athletes to come ready to go FAST in the morning. After all, don’t we all preach the same to our swimmers: morning swims are very important!

Warm Up:
400 FR loosen/ 4×100 IM @1:30/ 4×50 FR Descending 1-4 @45.

Kick:
8 Rounds x Wall & Scull Kick Sprints. Streamline kicking against the wall for 10 seconds. Then flip turn and sprint 20 yards to other side’s flags. Then stationary scull kick for another 10 seconds. Then SPRINT swim 50+ yards. We took about 45 seconds recovery between rounds.

Pull:
3x(2×25 + 2×50 + 100)
25’s= SPRINT @ ’30
50’s= P200 @ ’55
100’s= Rehearse the first 100 split of your 200 race @1:40
50 nice and relax concentrating on distance per stroke and flawless technique.

Swim:
3×100’s @1:30 Holding P200 + 5 seconds.

Pull:
3x(2×25 + 2×50 + 100)
25’s= SPRINT @ ’30
50’s= P200 @ ’55
100’s= Rehearse the first 100 split of your 200 race @1:40
50 nice and relax concentrating on distance per stroke and flawless technique.

Swim:
3×100’s @1:30 Holding P200 + 5 seconds.

Broken Swims:
2x(150 + 50). @10′ rest in between 150, 50.
THE GOAL IS TO BEAT YOUR 200 FR GOAL TIME!

Warm Down:
200-400 nice and relaxed.

WORKOUT TOTAL: 4000

Additional Comments
After the workout, my swimmers were left with the impression that what it seemed to be an “easy” practice, wasn’t too easy after all. However, the were pressured and understood the need for speed or fast swimming in the mornings, even at 5:30 AM.

This free workout was provided by NTC Aquatics Head Coach Ozzie Quevedo.


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


About Ozzie Quevedo

Ozzie Quevedo is in his first season as an assistant coach at Florida State. Quevedo comes to FSU after serving as an assistant coach at Auburn. [Full 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