Broken 200s - Opt C

Swimming, March 11, 2025

Sets of Broken 200s help you train both endurance and speed within the same session. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

For swimmers who are after a workout greater than 3,000m.

 

  • 600m WU;
  • 8x 50m (25m Drill/25m Swim);
  • 6x (200m, 30sec RI; 4x 50m 10sec RI)
  • 200m CD (3600m);

Start the workout with a Warm Up (WU) covering 600m. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a drill set of eight repetitions of 50m Drill/Swim, where you do a drill for the first 25m of the repetition and then normal swimming for the next 25m swimming. Feel free to use fins whilst doing the drill/swim set.  Do the drills below, twice through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

I wrote an article about swimming drills previously. Click here to read and watch it.

The next series of sets involves swimming sets of Broken 200s. Each Broken 200 involves swimming 200m as fast as you can with a 30-second Rest Interval (RI) before completing a set of four 50m sprints with a ten-second Rest Interval (RI). This completes the first rep. Straight after the last ten-second Rest Interval (RI) for the 50s, you are into the next full 200m rep!!! No rest for the wicked. Then complete six reps.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool-down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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Originally Published: https://www.coachray.nz/2017/06/10/saturday-swim-session-broken-200/ 

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