We have a couple of swimmers doing Florida Ironman in 3 weeks, so I gave them the option of doing the IM sets as freestyle. The focus on the IM sets today was legal, fast turns. To get the fast part, the focus was on staying low after the touch and pointing the toes as you tuck.
400 your choice, on your own
FOCUS SET #1: 200
8 X 25 Breaststroke from a layout. Focus on staying low, pointing the toes, and executing all the part of the pulldown/pullout.
IM Set #1: 600
We did this set with fins. Swim continuously through the following 12 X 50. No breaks. Focus on legal turns, staying low, pointing the toes.
3 X 50 on :30 RI FL/BK BK/BR BR/FR
3 X 50 on :25 RI FL/BK BK/BR BR/FR
3 X 50 on :20 RI FL/BK BK/BR BR/FR
3 X 50 on :15 RI FL/Bk BK/BR BR/FR
FOCUS SET #2: 200
With pull buoy. Swim 200, alternating 25 whole-stroke breast/25 Freestyle. Focus on pointing the toes during the tuck of the turn.
IM SET #2: 750
With fins. Swim the following 8 X 75 with no breaks. Focus on legal turns, pointing the toes.
2 X 75 on :30 RI FL/BK/BR BK/BR/FR
2 X 75 on :25 RI FL/BK/BR BK/BR/FR
2 X 75 on :20 RI FL/BK/BR BK/BR/FR
2 X 75 on :15 RI FL/BK/BR BK/BR/FR
With pull buoy.
300 Freestyle, bumping up normal breathing pattern by 1 stroke (B+1). Focus on pointing the toes during the tuck. Can throw in some 25s whole-stroke breast if you want. Do this as EZ warmdown.
Total Yardage: Appro. 2500