Thursday, December 14, 2017
Turn Turn Turn IMs with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
6×100
Odds are freestyle, max DPS
Evens are IM. The first IM is kick, the second is drill, and the third is swim max DPS
(600/1200)
Main set:
Notice the 3-6-9 pattern here. Each segment is followed by a 200 free.
3×50 on cruise+20 sec
#1 25 fly/25 back
#2 25 back/25 breast
#3 25 breast/25 free
The focus on this part of the set is turns and good walls—clean entries and streamlined exits and breakouts
1×200 free, breathing every 3rd stroke/every 5th stroke by 25
6×75
#1 50 fly/25 back
#2 25 fly/50 back
#3 50 back/25 breast
#4 25 back/50 breast
#5 50 breast/25 free
#6 25 breast/50 free
15 seconds rest after everything—your speeds may vary significantly. Again, the focus is on walls and turns, as above.
1×200 free, breathing 25 left side/25 right side/50 every 3rd stroke
9×100 IM on cruise+30-40 sec, in 3 groups of 3
#1 kick the fly leg
#2 drill the fly leg
#3 swim the fly leg uptempo
#4 kick the back leg
#5 drill the back leg
#6 swim the back leg uptempo
#7 kick the breast leg
#8 drill the breast leg
#9 swim the breast leg uptempo
1×200 free, breathing every 3rd stroke/5th stroke by 50
(2100/3300)
Last set:
9×50, in 3 groups of 3
#1 cruise+15 sec
#2 cruise+10 sec
#3 cruise+5 sec
#4 cruise+10 sec
#5 cruise+5 sec
#6 cruise
#7 cruise+5 sec
#8 cruise
#9 cruise-5 sec
The goal is to hold the same time/pace in each group of 3. I call this a backwards descend. Rather than asking the swimmers to go faster on a constant interval, I ask them to maintain a constant pace/speed on a decreasing interval.
100 easy
(550/3850)
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