200 m freestyle endurance

The plan · 4 blocks

1. 1

   Pool warm-up

   Warm-up

   Easy freestyle mixed with backstroke or breaststroke. Focus on relaxed breathing and long strokes.

   • 200 m
   • 7:00
   • RPE 3
2. 2

   Pace repeats

   Main set

   Swim 4 x 100 m freestyle at your target 200 m pace. Hold form when tired; rest on the wall.

   • 4 sets
   • 100 m
   • rest 30s
   • RPE 8
3. 3

   Fast 50s

   AccessoryOptional

   Two fast 50 m swims with good technique.

   • 2 sets
   • 50 m
   • rest 45s
   • RPE 8
4. 4

   Easy swim down

   Cool-down

   Loosen off with easy, mixed-stroke swimming and shoulder mobility.

   • 100 m
   • 4:00
   • RPE 2