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  • Writer's pictureCompetitive Swimwear

002-Swimming Workout - 6000yrd pace work

Updated: Sep 22, 2020

This is a great set to work on that last 50 or 100 of your 200. I ended up dropping my 200 yrd fly from 1:54 (highschool) to 1:43 (college)!

Below are links to the Equipment I used (or new versions) on Amazon or reviews on this site:

Kick Board:



Pull Buoy:


Warm Up

5 x 200 @ :20 rest 100 free, 50 back, 25 scull, 25 boat pull

Main Set:

6 x (2 x 100 @ 1:15 free

2 x 75 @ 1:00 back or fly

2 x 50 @ :50 brst)

Free pull:

6 x 200 @ 2:15 or 2:25 dec. 1-3, 4-6


6 x (150 build + :30 vert. kick) @ 2:55

200 wd

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