Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
In today’s Coach’s Intel, Shaynah Jerrell of North Carolina’s Aquatic Team of Mecklenburg (ATOM) shares a broken 200 set. Shaynah has been the head coach with ATOM since 2005.
Here is the set:
One of my favorite sprint sets to do with my swimmers is a series of broken 200’s. In order to figure out the interval, add :20 to the interval you normally do repeat 200’s free on. For example most of my senior swimmers do repeat 200’s free on 2:30, so they would do this set on 2:50
4×200 free @ base interval +:20
1. straight through
2. broken at 100 for :15 rest
3. broken at 50’s for :10 rest
4. broken at 25’s for :05 rest
REPEAT THE SET X2
I like this set a lot because it really forces the kids to descend the 200’s in order to make the interval but gives them a little rest on the hardest part of the set to get some quality sprinting out of them.
About YourSwimBook
YourSwimBook is a log book and goal setting guide designed specifically for competitive swimmers. It includes a ten month log book, comprehensive goal setting section, monthly evaluations to be filled out with your coach, and more. Learn 8 more reasons why this tool kicks butt.
Team and group discounts are available for clubs. Fill out a request for a complimentary estimate by clicking here.
Join the YourSwimBook weekly newsletter group and get motivational tips and more straight to your inbox. Sign up here.
Nice set. Thanks