Working 200 Race Pace

Ryan Woodruff,
Lynchburg YMCA

This a mid-season or late-season workout designed to push the athlete’s ability to swim at race pace for 200-yard events.  Before the set, determine the swimmer’s desired pace per 25, 50, and 75 to the tenth of a second (use our pace cards) for whichever 200 event you would like them to focus on.  Warm up, divide the group into 3-4 teams and then perform the following set.

30 x 25 @ :30
400 smooth swim @ 7:00
20 x 50 @ 1:00
400 smooth swim @ 7:00
10 x 75 @ 1:30
400 smooth swim @ 7:00

The goal for the swimmer is to beat their 200 pace time for as many of the 25s, 50s, and 75s as possible.  Swimmers are required to attempt to hold pace on every swim — no alternating efforts of fast and easy.  All turns are “to the feet” to ensure accurate comparison to race pace.  No need to remember times for the whole set — athletes should simply remember how many of each distance they successfully complete.  At the end of the practice, record their numbers, and assign 1 point for each successful 25, 2 points for each successful 50, 3 points for each successful 75.  Team with the most points wins and gets out first.  Team with the least points cleans up equipment or whatever other fun chore the coach can dream up.

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