This month’s workout feature comes from the Chelsea Piers Athletic Club in Connecticut, which currently has one swimmer, Kate Douglass, on the 2019-2020 National Junior Team. Submitted by coach Brennan Morris, the main set below aims to simulate the back half of a 200 or 500 freestyle, with progressive rounds of increasingly fast 200s.

“This practice puts an emphasis on learning how to manage energy levels in order to change gears throughout the set,” Morris said. “Finding easy speed early on, and then building confidence as you make adjustments on each 200. The 50s easy in between go up by round to create some extra rest going into the 200s with a higher intensity. The set, when done correctly, should dial into feel for the back half of a 200/500 free.”

Enjoy!

Warmup

300 Choice

3x100 free descend on 1:25

2x50 easy

3x100 free descend on 1:30

2x50 easy

3x100 free descend on 1:35

2x50 easy

Main Set

Round 1:

200 free at 70% effort on 2:40

2x50 easy on 1:00

200 free at 80% effort on 2:40

2x50 easy on 1:00

200 free at 90% effort on 2:40

2x50 easy on 1:00

Round 2:

200 free at 75% effort on 2:40

3x50 easy on 1:00

200 free at 85% effort on 2:40

3x50 easy on 1:00

200 free at 95% effort on 2:40

3x50 easy on 1:00

Round 3:

200 free at 80% effort on 2:40

4x50 easy on 1:00

200 free at 90% effort on 2:40

4x50 easy on 1:00

200 free at 100% effort on 2:40

4x50 easy on 1:00