> 11/27/05 IM Ladder | GoSwim TV

11/27/05 IM Ladder

Did this in a 20-yard pool. Unless otherwise noted, freestyle is always freestyle and not kick or drill. I like to finish each of these intervals with freestyle, to get used to the feeling of attacking the freestyle leg at the end of an IM race.

MAIN SET: 2400
80 kick IM (one length of each “stroke”)
160 single-arm IM (two lengths of each stroke)
240 IM with pull buoy — 20 kick/20 scull/20 swim in each stroke
320 IM — 40 kick + 40 single arm in each stroke
400 IM with fins
400 IM without fins
320 IM with parachuet — 40 kick + 40 single arm in each stroke
240 IM with pull buoy — 20 kick/20 scull/20 swim in each stroke
160 drill IM
80 IM

BREAST SET: 400
10 X 20 breast with parachute with 4 bobs recovery between 20s. Focus on dolphin pulldown and drawing the feet up.

10 X 20
Odds: fast breaststroke, focus on dolphin pulldown and drawing the feet up — and adding turnover rate
Evens: EZ breast kick on back

WARMDOWN: 200
200 Freestyle pull with pull buoy

Total Yardage: 3000