200m mixed stroke Including back stroke

ADAPT FOR BEGINNERS

Perform strength exercises unloaded initially. Reduce the kick set to 50m repeats or wear fins for the resisted kick, and use limited drag or just a pull buoy for the arm set.

ADAPT FOR IRONMAN

Gradually increase the kick set, repeat distances and totals, and use lighter resistance but swim longer resisted intervals to develop strength endurance rather than power.