06/19/03 400 IMs with Fins and Drills

06/19/03 400 IMs with Fins and Drills

I signed up for an LCM Masters meet yesterday (Wilton, CT) and did something perverse, which is sign up for the 400 IM. Usually the 400 is BEFORE all the breaststroke events and I never get to swim it because I don’t want to get tired out, but at this meet it’s one of the last events, so I thought whattheheck. So now I’ve got to get ready. I’m going to ease into this REALLY slowly, with fins and drills.

No warmup this morning. I swam 5 X 400, using fins the entire time. I followed the same PATTERN on each 400, but switched the drills on each one so that the drills got progressively more complicated and strenuous. I used this particular pattern because I wanted to practice my transitions from one stroke to another. Here’s the pattern:
300, swum as 4 X (25 fly drill + 25 back drill + 25 breast drill)
100 freestyle
I swam this as 400 continuous. I took 30-40 seconds recovery between 400s.

1st 400 (Head-Lead):
Fly drill = No-Hands Slinky
Back drill = Head-Lead Active
Breast drill = No-Hands Slinky
Freestyle = Freestyle

2nd 400 (Hand-Lead):
Fly drill = Hand-Lead Slinky
Back drill = 6-Count Backstroke
Breast drill = Slide to the Corners
Free = Free

3rd 400 (EZ Combo)
Fly drill = Stoneskipper
Back drill = Alternate Single-Arm Back/Single-Arm Free
Breast drill = Stoneskipper
Free = Free

4th 400 (Combo but more strenuous)
Fly drill = Alternate one cycle BD Fly and one cycle BD Breast
Back drill = alternate 2 strokes free/1 stroke back on odd 75s; 1 free/2back on even 75s
Brast drill = Alternate one cycle BD Breast and one cycle BD Fly
Free = Free

5th 400 (the real deal)
Fly drill = BD Fly
Back = Back
Breast drill = BD Breast
Free = Free

WARMDOWN: 200 EZ swim without flippers

Total Yardage: 2200