| Workout: | Here's a variation on a workout full of 200s. On the way up, progressively
add fast paced lengths by 25s to the front of the 200 until the entire 200 is
fast. Then on the way down progressively add back in the easy 25s on the
front end. This way, the first 200 is your warm up, the last is your warm
down! Enjoy! 17 x 200 (Free, stroke, or IM: your choice)
| Round | Hard | Easy |
| 1) | 0 | 200 |
| 2) | 25 | 175 |
| 3) | 50 | 150 |
| 4) | 75 | 125 |
| 5) | 100 | 100 |
| 6) | 125 | 75 |
| 7) | 150 | 50 |
| 8) | 175 | 25 |
| 9) | 200 | 0 |
| | Easy | Hard |
| 10) | 25 | 175 |
| 11) | 50 | 150 |
| 12) | 75 | 125 |
| 13) | 100 | 100 |
| 14) | 125 | 75 |
| 15) | 150 | 50 |
| 16) | 175 | 25 |
| 17) | 200 | 0 |
|