> 03/28/06 IM Sets Heavy on Back & Breast & Transitioning | GoSwim TV

03/28/06 IM Sets Heavy on Back & Breast & Transitioning

One of the most important skills in IM is to be able to transition from stroke to stroke — to find your “grove” for each stroke within the first few yards. This practice helps you work on that.

WARMUP: 600
With Zura Alpha fins:
50 SA kick
50 LA kick
50 SA kick
50 LA kick
200 Free/Back

With pull buoy:
100 Breast kick alternating 25 on back/25 on stomach

IM SET #1: 950
I did this with Zura Alpha fins, but you could do it w/o fins.
6 X 125 on 2:20 sendoff, swum as:
#1: 100 FL + 25 BK
#2: 25 FL + 100 BK
#3: 100 BK + 25 BR
#4: 25 BK + 100 BR
#5: 100 BR + 25 FR
#6: 25 BR + 100 FR

200 EZ kick/swim with fins — recovery

IM SET #2: 800
Did this with fins.
6 X 100 on 2:00 sendoff, swum as:
#1: 75 FL + 25 BK
#2: 25 FL + 75 BK
#3: 75 BK + 25 BR
#4: 25 BK + 75 BR
#5: 75 BR + 25 FR
#6: 25 BR + 75 FR

200 EZ kick/swim with fins.

IM SET #3: 650
Did this set with no fins.
6 X 75 on 1:15 sendoff, swum as:
#1: 50 FL + 25 BK
#2: 25 FL + 50 BK
#3: 50 BK + 25 BR
#4: 25 BK + 50 BR
#5: 50 BR + 25 FR
#6: 25 BR + 50 FR

200 EZ kick/swim as warmdown

Total Yardage: 3000