> 10/13/03 IM Practice | GoSwim TV

10/13/03 IM Practice

10/13/03 IM Practice

I was in my hometown of Wooster, OH, for the weekend, and was able to practice with the Wooster Masters group this morning. They always like for me to give the workout, and they have a lot of good flyers and breaststrokers, so we did an IM practice.

WARMUP: 600
Warmup on your own. I put on fins and did:
1 X 200 alternating 25 head-lead drill and 25 swim, in IM order
1 X 200 alternating 25 hand-lead drill and 25 swim, in IM order
1 X 200 alternating 25 combo drill and 25 swim, in Im order

MAIN SETS:1600
Main Set #1: 1000
All of the 50s were on 1:00 sendoff except for the sculling 50s, after which we took roughly 15 seconds rest. The 50s scull were done with a pull buoy — first 25 is sculling on your back, feet first, with hands extended above the head…second 25 is sculling on your stomach, with arms and hands making a windshield-wiper-like movement in front of the body. With all apologies to Dave in case he finds this set boring, there IS a pattern here…I just tried to hide it. Everybody really liked the set –tough but fun and not repetitive.

1 X 50 sculling
1 X 50 FL
1 X 50 (25 FL + 25 BK)
1 X 50 BK/BR
1 X 50 BR/FR
1 X 50 FL/BK
1 X 50 sculling
1 X 50 BK
1 X 50 BK/BR
1 X 50 BR/FR
1 X 50 FL/BK
1 X 50 BK/BR
1 X 50 sculling
1 X 50 BR
1 X 50 BR/FR
1 X 50 FL/BK
1 X 50 BK/BR
1 X 50 BR/FR
1 X 50 sculling
1 X 50 FR

100 EZ swim

Set #2: 600
Use a kickboard for the 25s kick — and they should be FAST because you’ll get lots of rest. On each of the 25s swim, do the pushoff and breakout with your eyes closed. The point of this is to develop a kinesthetic feel for where you are in the water — especially how DEEP you should be for a perfect pushoff. Try to FEEL how much water pressure there is on your body at different depths. If you can learn to feel for the correct pressure, you’ll be able to do your pushoffs without looking forward. The 25s swim should be FAST.

2 X 25 dolphin kick on :50
4 X 25 fly on :40
2 X 25 flutter kick on :50
4 X 25 back on :40
2 X 25 breast kick on :50
4 X 25 breast on :40
2 X 25 flutter kick on :50
4 X 25 free on :40

WARMDOWN: 300
300 EZ swim, alternating 25 back and 25 free

Total Yardage: 2600