5 X 400 IM today…but it’s a kick set.
WARMUP SET: 200
Let’s get the drills out of the way so we can get to those 400s IM. This is a "contrast" set, where you exaggerate two opposite ways of doing something. To see how this contrast drill is done (and for more contrast ideas), check out Go Swim All Strokes with Karlyn Pipes-Neilsen.
8 X 25 freestyle
#1: Iniate the catch by bending the wrist at an almost 90-degree angle.
#2: Initiate the catch by bending the elbow at an almost 90-degree angle (while keeping the wrist straight).
#3 & 4: Swim half a length initiating the catch at the wrist…half a length initiating at the elbow.
#5 & 6: Swim half a length with head out of the water, initiating catch at the elbow…half a length with head in the water.
#7 & 8: Swim freestyle, being aware of how you initiate the catch.
MAIN SET: 2000
5 X 400 "IM"
Fins are recommended, and you’ll be wearing them for the entire set. You can do it without fins, but it will be very challenging to get the descend. On the breaststroke legs, do dolphin kick for the kick. Your rest interval should be 50-60 seconds.
GOAL: Descend time 1-5.
#1: Swim a 400 IM at easy, moderate pace.
#2: Swim a 400 IM, but replace 1 length of each stroke with a length of kick in that same stroke. You can inset the length of kick at any point during the 100 of that stroke.
#3: Swim a 400 IM, but replace 2 lengths of each stroke with lengths of kick in that same stroke.
#4: Swim a 400 IM, but replace 3 lengths of each stroke with lengths of kick in that same stroke.
#5: Kick a 400 IM.