200 Freestyle Focus Workout By: Coach Braden Holloway


Set Details

Coach Name: Braden Holloway

Coach Position: Head Swimming and Diving Coach

Club/School: NC State University

Achievements: USA National Team Coach: Head Coach (2019), Assistant Coach (2017) TEAM USA World University Games


When/Where this Workout Would Be Used

  • Part of Season: Mid October
  • Group: College/Elite
  • Focus of Workout: 200 Freestyle

 400 (200 loosen w GOLF OKAY + 200 alt. front scull & HP by 25)

 

 100 Kick w FINS BD (75 strong + 05 rest + 25 FAST w 2k uh2o)

4x 50 @ :50

#1/#2 K BD Drill R/ KB Drill L

#3 alt R/L K BD Drill

#4 STICK Swim- BLD LEGS

 

4x 100 w FINS/snorkel @ 1:20

EVOLVE by 25: quick catch/front scull/human paddle/swim

Descend last 25 1-4 to FAST- BIG LEGS!!!!

100 Kick w FINIS BD (75 strongER + 10 rest + 25 FASTER w 4k uh2o)

 

 4x Rounds (50 Surk K- w Pull every 3 sec + rest :05 + 25 STRONG SWIM) @ 1:10

100 Kick w FINIS BD (75 strongEST + 15 rest + 25 FASTEST w 6k uh2o)

 

 4x 200 DESC 1-4 (let interval dictate your starting point)

#1 @ 2:20 NEG SPLIT

#2 @ 2:30 150 NEG SPLIT + 50 STICK

#3 @ 2:40 100 NEG SPLIT + 50 STICK + 50 SWIM

#4 @ 2:50 50 NEG SPLIT + 50 STICK + 100 SWIM

8x ROUNDS: (25 + 50 + 25)

25 NO AIR @ :25 + 50 @ :50 SWIM STRONG & DESC 1-4 , 5-8 + 25 @ :30 w 6K + 6 Strokes BLAST- ez

*50 Swim goal start MEN: round 1: 28, round 2: 27. WOMEN: Round 1 @ :30, round 2: 29

100 Kick w BD FAST BUT NEG SPLIT

 

 3x 150 DESC 1-3

#1 @ 2:00 NEG SPLIT

#2 @ 2:10 100 NEG SPLIT + 50 STICK

#3 @ 2:20 50 NEG SPLIT + 50 STICK + 50 SWIM

6x ROUNDS: (25 + 50 + 25)

25 1 breath @ 20 + 50 @ :50 SWIM STRONG & DESC 1-3, 4-6 + 25 @ :30 w 6K + 6 Strokes BLAST-ez

*50 Swim goal start MEN: round 1: 26, round 2: 25. WOMEN: Round 1 @ :29, round 2: 28

100 Kick w BD FAST BUT EVEN SPLIT

 

 2x 100 DESC 1-2

#1 @ 1:40 NEG SPLIT

#2 @ 1:50 50 NEG SPLIT + 50 STICK

4x ROUNDS: (25 + 50 + 25)

25 2 breath @ 15 + 50 @ :50 SWIM STRONG & DESC 1-4 + 25 @ :30 w 6K + 6 Strokes BLAST-ez

*50 Swim goal start MEN: @ 26. WOMEN: @ :29

100 Kick w BD GO!!!!

 

Recovery per coach

 

 8x 50 @ GOAL TIME @ :50.

Must make all 8….if miss 1, sit out and start back up

After #8- 100 KICK w BD MAX EFFORT!!!

 

Warm Down

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