200 Speed Set with Battle Ropes

Ryan Lee
Shawnee Mission Northwest High School

Here’s a set we threw down to get aggressive with their 200 speed. Added battle ropes to produce forearm fatigue as they travel down the rabbit hole of the 200.

*Choice of stroke or IM focus*

1st Round

4×50 (:50) followed by 1x25sec Max effort on the battle ropes
* 1st 50 Max speed                (IM focus – Fly)
  2nd 50 last 12 1/2 max         (IM focus – last 12 1/2 BK)
  3rd 50 last 25 max               (IM focus – last 25 BR)
  4th 50 last 37 1/2 max          (IM focus – last 37 1/2 FR)
2nd Round
3×50 (:50) followed by 2x (20sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed                (IM focus – BK)
  2nd 50 last 25 max               (IM focus – last 25 BR)
  3rd 50 last 37 1/2 max          (IM focus – last 37 1/2 FR)
3rd Round
2×50 (:50) followed by 3x (15sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed                  (IM focus – BR)
  2nd 50 last 37 1/2 max           (IM focus – last 37 1/2 FR)
4th Round
1×50 Max speed(:50)                 (IM focus – FR)
Followed by 4x (10sec Max effort/10sec off) on the battle ropes
**************
If you like Coach Lee’s set, you may also like his other contributions:

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