> 03/12/07 IM Transition Set | GoSwim TV

03/12/07 IM Transition Set

WARMUP: 800
With Zura Alpha fins:
80 dolphin + 120 free
80 flutter + 120 back
80 dolphin +120 free

200 breast kick various positions

MAIN SET: 1680
No extra rest on this. Swim straight through. Focus in transitioning quickly from one stroke to another. Try to get into a good body position with quick turnover as soon as you make the switch.
4 X 120 on 2:15
#1: 100 FL + 20 BK
#2: 100 BK + 20 BR
#3: 100 BR + 20 FR
#4: 120 FR

4 X 100 on 1:55
#1: 80 FL + 20 BK
Etc.

4 X 80 on 1:30
#1: 60 FL + 20 BK
Etc.

4 X 60
#1: 40 FL + 20 BK
Etc.

4 X 40 on :45
#1: 20 FL + 20 BK
Etc.

4 X 20 IM order 5 bobs recovery between 20s.

WARMDOWN: 500
200 freestyle pull
200 breast kick
100 yds porpoise dives

Total Yardage: 3000