Breast/fly/IM queen Maria shares a set to train non-free 200s. Not sure you can even finish a 200 fly without puking or crying? Use this set to build your confidence. Already feeling good about your 200s? Use this set to work on your back-half speed.
(get at least 500 warmup before starting the main set)
Main Set: Broken 200
Stick to the same stroke within a given round – do at least 1 round of each stroke
2 x 50: descend 1-2
pick intervals which give you just enough rest to pick up speed
do an easy 200 free between each round