Thursday is usually IM day for our Masters team, so today we did a set in each stroke. Several of our swimmers are doing a 4-hour meet this weekend at Exeter, so we left some time at the end of practice for two broken 100s. They’re mostly training right through this meet, but we wanted to do a little bit of speed work. The meet is all 50s and 100s.
400 your choice on your own
WARMUP/FLY SET: 400
4 X 100 swum as 50 of 4/4/4/ Free (4 strokes fingertip drag, 4 strokes high elbow, 4 strokes overarm) + 50 of 2L/2R Fly, focus on straight-arm recovery
BACKSTROKE SET: 400
Swim 4 rounds of the following:
2 X 25 backstroke with pull buoy. On first half of each length, sit up a bit and chop the hand entry, aiming for wide entry and getting quickly into the catch. On second half of each length, lie back in the water and do regular BK, but with wide entry.
50 Backstroke with no equipment, focus on wide entry and quick catch
BREASTSTROKE SET: 400
Did this with Tempo Trainers set at 1:70.
2 X 50 Hand-Lead Dolphin with fins. Don’t breathe very often — every 5 or 6 pulses.
2 X 50 Hand-Lead Body Dolphin with fins. Pull and breathe every other dolphin.
2 X 50 Body-Dolphin Breast with no fins.
2 X 50 Breaststroke
BROKEN 100s: 400
Swim a broken 100 in your choice of stroke (or IM). For instructions on how to do these, check here.
EZ 200 recovery
Swim another broken 100 your choice of stroke.
At least 100 EZ
Total Yardage: 2100