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One-Hour Workout: Swim 200s With Finish Sprints

The 200s in this set are short enough to keep your focus sharp, but also sufficient enough to build some endurance.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from coach John Heuisler, who is co-owner of Between the Lines Coaching in Baltimore (He can be found on Twitter at @racebetter). “I like the 200 distance because it’s short enough to keep focus sharp, but also sufficient to build some endurance as well,” he says. “ I like including a breaststroke kick set in every workout because we spend so much of our time moving in a straight line, and it’s important to get some lateral movements as well. I also like the tabata sprints—because you don’t get faster without spending some time swimming faster.”

RELATED – Quick Set Friday: Totally 200s

Warm-up:
200 easy swim with fins, 100 breaststroke kick, 100 easy pull

8×50 drill
Use a drill based on something you need to focus on—I like the 3/2 roll drill, which is alternating 3 strokes freestyle/2 strokes on your back. Roll from one to the other while maintaining a hold on the water. Alternate that with a cadence drill—do high cadence with a buoy on sets 1 and 3, then take the fewest strokes you can on 2 and 4.

Main Set
Take 15–30 sec rest between 200s, 30–60 sec between the two blocks.
2x(4×200)
1) Steady pace 2x(75 free/25 back)
2) Steady pace with no push-off on the wall
3) Fast pull
4) Steady pace, on the last 25 of each 100, go faster with minimal breaths

4×50 Kick with fins, alternate 25 fast/25 easy

8×25 Sprint with 10 sec rest

Cool-down
200 easy choice of buoy or fins

= 3000 total

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