Coach’s Intel: ATOM’s Shaynah Jerrell Shares a Broken 200 Set

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

In today’s Coach’s Intel, Shaynah Jerrell of North Carolina’s Aquatic Team of Mecklenburg (ATOM) shares a broken 200 set. Shaynah has been the head coach with ATOM since 2005.

Here is the set:

One of my favorite sprint sets to do with my swimmers is a series of broken 200’s.  In order to figure out the interval, add :20 to the interval you normally do repeat 200’s free on.  For example most of my senior swimmers do repeat 200’s free on 2:30, so they would do this set on 2:50

4×200 free @ base interval +:20

1. straight through

2. broken at 100 for :15 rest

3. broken at 50’s for :10 rest

4. broken at 25’s for :05 rest

REPEAT THE SET X2

I like this set a lot because it really forces the kids to descend the 200’s in order to make the interval but gives them a little rest on the hardest part of the set to get some quality sprinting out of them.

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1 Comment on "Coach’s Intel: ATOM’s Shaynah Jerrell Shares a Broken 200 Set"

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Nice set. Thanks

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About Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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