TritonWear Set Of The Week: 200 Pace Progression 50s

TritonWear is the proud sponsor of the Set Of The Week.

Looking for a way to spice up your 200 pace work? Here’s a unique pace set that works pace, changes of speed, and sprinting. Take a look at this week’s TritonWear Set of the Week:

1 x 200 mix up strokes and work underwaters @ 3:00

8 x 50 progressions @ 1:00 (see below) Can mix up strokes by round

1 x 50 easy @ 1:00

Progression Order:

200 Pace + :01.5 → 200 pace + :01 → 200 pace + :0.5 → 200 pace → 200 pace – :0.5 → 200 pace – :01 → 200 pace -:01.5 → all out

The set begins with a 200 working on underwaters, one of the critical elements of 200s. The swimmers are encouraged to mix up strokes within the 200s to work on a variety of underwaters and technique aspects.

Then come the 50s. The very first 50 is at 200 pace plus :01.5 (one and a half seconds). This shouldn’t be too hard to attain, and it gives the swimmers a good tune up for the remaining 50s. The next 50 is at 200 pace plus :01 (one second), but there’s a hitch; if the swimmer doesn’t hit or go under “pace plus :01.5,” they can’t move on to the pace plus :01. In other words, they can’t move through the progressions if they don’t swim at or under the selected goal time. You can only go to the next goal time if you achieve the one before it. This rule is in place for all 50s throughout the set. The goal is to make all the progression checkpoints and have their eighth 50 be at all out speed. So, it’s possible that a swimmer will be stuck on “pace plus :01.5” for all eight 50s.

After the pace plus one, the next 50 goes down to 200 pace plus :0.5 (one half of a second). The idea here is to descend so the swimmers get a feeling for what each time feels like. It’s also building into the fourth 50, which is simply 200 pace. The first four 50s are great for 200 pace work. They establish a descend strategy for speed work and builds awareness for each swimmer.

Once the 200 pace is finished, the 50s become more sprint oriented. The fifth 50 is set at pace minus :0.5, followed by minus :01, and minus :01.5. If they are able to progress through the first seven 50s, the final 50 is all out.

The set is four rounds, so each round of 50s can be a different stroke. It’s recommended to do at least one round free and one round specialty. If you have a strong second specialty (non-free), feel free to swim a round of that stroke as well.

It’s a fun challenge, and gets really difficult by round four. Nonetheless, give it a go!

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TritonWear, the company that created unique technology capturing 15 key performance metrics for swimmers and coaches to achieve better results, extended its Holiday Sales Campaign until Jan 8^th.

To take advantage of the discount, you have to use the holiday discount code: HOLIDAY.

More About TritonWear

At TritonWear we strive to make superior athletes by enabling coaches to be as efficient and effective as possible. We do this in three ways:

Saving coaches time so they can work more with each athlete
Providing real-time performance information from all athletes
Tracking performance over time for effective goal management

The Triton automatically calculates 15 key performance metrics including splits, stroke count, stroke rate, DPS and more allowing coaches to spend all of their time focusing on technique improvements instead of grabbing splits and stroke rates while giving peace of mind that the data will be there when they need it. Both coaches and swimmers can stay on track towards their seasonal and long-term goals by comparing test set performances over time to help flag weaknesses in their stroke or fitness.

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Rune Busch Jensen

8 years ago

Torsdag d. 7 Anders.

Anders Skalshøi Andreasen

8 years ago

Reply to Rune Busch Jensen

Det lyder fornuftigt