03/02/04 250 IM Drill Progressions
Here’s a 40-minute practice that I did this morning on my own before coaching the Masters team. There’s no official warmup; the first two 250s are easy drilling, so these were my warmup.
MAIN SET: 1750
With fins!
Swim 7 rounds of the following:
3 X (25 Breast drill + 25 Back drill) + 50 Fingertip-Drag FR + 25 Low-Hand-Recovery FR + 25 Overhand-Recovery Free
Each of the rounds is 250 yards. The drills progress in complexity, going from head-lead drills to hand-lead drills to combo drills. I took approximately 30 seconds rest after each round. The final 100 of each round is always the same — 100 FR — but this 100 is a progression from a very low-hand recovery to a very high (and faster-cadence)-hand recovery.
Round #1:
BR = Head-Lead Body Dolphin
BK = Head-Lead Active
Round #2:
BR = Hand-Lead Body Dolphin
BK = Head-Leac Active
Round #3:
BR = Slide to the Corners
BK = 6-Count Back
Round #4:
BR = Body-Dolphin Breast
BK = 2L/2R Back
Round #4:
BR = Skimmers
BK = 4-Count Back
Round #5:
BR = Alternate 1 cycle BR and 1 cycle FL
BK = Shoulder-Pop Backstroke
Round #6:
BR = Breast
BK = Backstroke with exaggerated Chop to drive hand deep into water
Round #7:
BR = Underwater Breast with Dolphin Kick
BK = Head-Lead Active
WARMDOWN: 250
250 EZ backstroke and freestyle drills
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