03/22/04 IM 50s Plus Kick and Pull Set

03/22/04 IM 50s Plus Kick and Pull Set

I’m in Wooster, OH, this weekend to see my Dad and to swim in a Masters meet. Today, I wrote the following practice for my Wooster swim buddies.

WARMUP: 600
600 swim your choice

MAIN SET #1: 1000 + 150
We did this set with fins because we were kind of tired and sore from the swim meet, but you could do it without fins.
20 X 50 on 1:00 as follows:
2 X 50 FLY
50 BK
50 BR
50 FR
50 FL/BK
2 X 50 BACK
50 BR
50 FR
50 FL/BK
50 BK/BR
2 X 50 BREAST
50 FR
50 FL/BK
50 BK/BR
50 BR/FR
2 X 50 FREE

150 EZ

MAIN SET #2: 250
5 X 50 Kick with a board. Do 3 Rocket Launchers before each 50. (We started in 6’2″ of water.)

MAIN SET #3: 400
With pull buoy.
400 Lung Buster

MAINS ET #4: 250
10 X 25 Freestyle, breathing just one (OK, sometimes twice) per 25. Take 5 bobs as recovery between each 25.

WARMDOWN SET: 500 + 100
500 breast kick, alternating 50 with a board, focusing on getting my hips up on each kick, and 50 breast kick with a pull buoy.
100 EZ swim

Total Yardaged: 3250