200 Race Pace Stroke Set

Alex Morris, Kansas City Blazers

Looking to build speed on the stroke 50s throughout the set, work on closing speed in a 200 race

2 rounds, can change stroke between rounds

100 free @ 1:45

2×50 stroke @ :50 – 200RP +1

100 Free @ 1:45

4×50 @ 1:00 – @ 200RP

100 free @ 1:45

6×50 @ 1:10 – 200RP -1

300 ez – 50 kick/50 scull/50 drill

Make sure you have signed up for our weekly e-newsletter to keep up with the best and most interesting workouts and more from the Swimming Wizard blog, all FREE!

400 IM Test Set with Alex Morris of KC Blazers

Alex Morris, Kansas City Blazers

One round of each stroke, take the average of each round of 3×100 and add together for an estimated 400 IM time.

4 rounds, IM order by round:

4×25 desc 1-4 @ :30

3×100 stroke @ 1:45 best average/AFAP

2×50 kick/scull @ 1:00

1:00 rest between rounds

You can still sign up for our weekly e-newsletter to get an info-packed email about all things coaching and swimming delivered straight to your inbox every Tuesday morning.

KC Blazer D Free with Active Recovery

Alex Morris, Kansas City Blazers

Start with good form/quality, then build tempo and effort throughout the set, aiming to finish around 1000 pace/tempo. Use 150’s as active rest

150 bk/br/fr @ 2:15
100 free @ 1:15/1:20
150 bk/br/fr
200 free @ 2:25/2:35
150 bk/br/fr
300 free @ 3:35/3:50
150 bk/br/fr
400 free @ 4:45/5:05
150 bk/br/fr
500 free @ 5:55/6:20
150 bk/br/fr
600 free @ 7:05/7:35

Make sure you have signed up for our weekly e-newsletter to keep up with the best and most interesting workouts and more from the Swimming Wizard blog.