1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
With boards where noted:
3 rounds of-
3 x 75 @ 1:20- 25 "fish drill" (big, exaggerated dolphin kick underwater, go side to side in the lane), then 50 choice drill
1 x 125- 75 swim/drill/swim (same stroke as 75's drill above), 50 kick on back- fast turns on the 75, descend the 50 kick through the set
6 x 25 kick with boards, odds are 15 FAST/10 easy @ :35, evens are all FAST @ :20
1 x 150 choice swim, pick one stroke & stick with it; desc 1-3 through the 3 rounds
:30 rest between sets, check HR
We do an awful lot of IM training as a team, and 100's like this are something typical of what we'd do (try to swim the backstroke with a good tempo, try to swim the breaststroke with a full, strong kick)...
3 sets of-
6 x 100 @ 1:35* (1:35 gets :05 faster by round)- 25 kick fly w/boards, 50 swim back/breast, 25 kick free w/boards; *on #'s 3&5, go swim free br3 @ 1:15 (last round 3&5 are @ 1:10)
6 x 50 swim as follows-
odds, swim at 200 Goal Pace @ :50
evens- drill, except #4 is swim at 200 GP @ :40
2 x 225 IM @ 3:15 as follows-
75 of each stroke (fly back/breast), but last 75 is kick with boards; the 75 kick moves from round to round, like this:
1st round- 75 swim fly/75 swim back, 75 kick breast with boards; desc the 225's 1-2
2nd round- 75 swim fly, 75 kick free with boards, 75 swim breast; desc the 225's 1-2
3rd round, 75 fly kick with boards, 75 swim back, 75 swim breast; desc the 225's 1-2
Take a minute rest between rounds & check your HR
If you have time, finish up with some 50's (try to go 18, or 24, or 12 if that's all you can do):
2- swim free br3/5 @ :45
1- swim free br3 @ :35
2- swim/kick by 25's choice @ :50
1- kick FAST choice @ :40
:30 rest after sets of 12, check HR
Warmdown a bit before you get out. Do an excellent job with your HW this weekend & think about what you want to get out of your March meet. Have a great day!
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