11/06/03 CCB Masters IM Practice without Actually Swimming an IM
The consensus of the team was that this was a fun, tough practice.
200 “IM” composed of all Head-Lead drills
200 “IM” composed of all Hand-Lead drills
MAIN SET: 2400
Swim 8 rounds of the following. The 25s kick are with a board, except for the backstroke rounds, where the kick should be head-lead on your back, rotating side to side. The butterfly rounds are with fins; all other rounds are with no fins.
2 X 25 FAST kick on :45
2 X 50 (25 drill + 25 swim) on approx. :15 rest interval
2 X 75 Back/Breast/Free on approx. :25 rest interval
Rounds 1 + 5: With fins. Kick and swim are butterfly. Drill is Head-Lead Body Dolphin.
Rounds 2 + 6: Kick and swim are backstroke. Drill is 2L/2R Backstroke.
Rounds 3 + 7: Kick and swim are breaststroke. Drill is 2 Down/1 Up (regular breaststroke but with an extra kick).
Rounds 4 + 8: Kick and swim are freestyle. Drill is Triple Switch.
At least 100 EZ swim
Total Yardage: 2900