Friday, July 7, 2023
Summer Training
Warmup
3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:10-40 reduce strokes
500 Board Kick at talking pace, loosen ankles, depth of kick
12 X 25 @ 35-45 drill, stroke, equipment of choice
Main Set
16 X 25 @ 30 4IMO
9 X 50 @ 50 FL-BK; BK-BR; BR-FR
4 X 100 IM Kick @ 1:45 (FL-BK no board; BR-FR w/ board)
16 X 50 @ 1:00 2IMO
4 X 100 IM Kick @ 1:45 (FL-BK no board; BR-FR w/ board)
9 X 50 @ 50 FL-BK; BK-BR; BR-FR
16 X 25 @ 30 4IMO
Notes: classic IM set, general conditioning, even if you do not race the IM, use it as a way to move through all the strokes, learning to move through the water differently. There should be no high's or low's, nice and steady throughout, the sendoff's should allow you to maintain some good habits.
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