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04/07/08 IM Practice 400s and 50s on Short Intervals

04/07/04 IM Practice 400s and 50s on Short Intervals

WARMUP: 1200
With fins.
Three rounds of the following 400-yard sequence:
4 X (25 SA + 25 LA + 25 SA) + 100 Free
Round #1:
SA = Any Short-Axis Head-Lead Drill
LA = Any Long-Axis Head-Lead Drill
Round #2:
SA = Any SA Hand-Lead Drill
LA = Any LA Hand-Lead Drill
Round #3:
SA = Any SA Combo Drill (e.g., Skimmers)
LA = Backstroke

MAIN SET: 1200
Swim three rounds of the following:
4 X 50 Kick with 8 Rocket Launchers before each 50
4 X 50 swim on :10 RI
50 EZ Recovery

Round #1:
Kick is flutter kick on your back, using a pull buoy. Focus on rotating hips and feet side to side.
Swim is Backstroke on :55 sendoff (or :10 RI) (Held :46.)

Round #2:
Kick is breast, using a board on odd 50s; using pull buoy on even 50s.
Swim is Breaststroke on :55 sendoff (or :10 RI) (Held :45.)

Round #3:
Kick is flutter kick. Your choice of board or on your back, using a pull buoy if on your back.
Swim is Freestyle on :50 sendoff (or :10 RI) (Held :39 to :40.)

WARMDOWN: 200
200 EZ

Total Yardage: 2700