Coach Jody
200s Speed Development
Warm-up/Set # 1
2 X 350 (First one the 25's are drill and the second one they are kick)
25 Drill or Kick/ 25 Swim
25 Drill or Kick/ 50 Swim
25 Drill or Kick/ 75 Swim
25 Drill or Kick/ 100 Swim
700
Main Set
- 6 X 200 on +30
#1 & 4: Straight
#2 & 5: seconds. Rest at each 100
#3 & 6: 5 seconds rest at each 50
Try to hold the same overall time (including the rest) on each 200. This will make this a tough set! Don't go too easy on the first 200. J
1200/1900
Set #3
- 4 X 75 Flutter Kick on + 40
4 X 100 on + 20 (Descend 5-7 seconds on each 100)
4 X 50 non-Free Kick on +30
6 X 50 Non-Free on +20 (25 Fast/25 Easy)
200 Easy
1400/3300