This workout is perfect when working on a specific 200 pace goal. The preset, being leg intensive, is great for warming up your legs, and getting you ready to swim fast!
400 warmup
8 min kick sprint set
The set is essentially 8x25’s on a 1:00 interval. However after you complete each 25 hold on to the wall and flutter kick until your next send off. Challenge yourself by kicking faster after each one. 
200 pace set
  • 4x50’s @ 1:00 swam holding 200 pace
  • 200 EZ swim
  • 2x100’s@ 1:45 swam holding 200 pace 
  • 200 EZ swim 
  • 1x200 all out
300 warmdown