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.