Broken 200s Workout

Ryan Woodruff
Head Coach
Lynchburg YMCA
Pre-Set:
12 x 50 @ 1:00
Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat

Main Set – 1 hour set
4 x 200 free @ 3:00 w/fins and paddles
1:00 rest
Broken 200 choice (50, 100, 50) w/:10 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:20 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:30 rest at break points
5:00 rest to swim easy
200 for time…goal is to beat first broken 200 w/:10 rest
100 easy swim

Kick Set – 20 min – no kickboards
4x:
4:00 kick for distance, descend rounds 1-4
1:00 rest

2 thoughts on “Broken 200s Workout

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s