03/27/07 UV Rays Long, EZ IM Drill Set

Our team had a great meet at NEM SCY Championships this weekend at Harvard. It was a loooong meet, so today's practice is heavy on equipment and easy swimming in all strokes.WARMUP: 400TRIATHLON SET: 1004 X 25 swim 3 abreast in each laneKICK SET: 150/200/300Lane 1: 6 X 25Lanes 2 & 3: 4 X 50Lanes 4 & 5: 6 X 50Odds: Flutter kick on your back going down…backstroke coming backEvens: Flutter kick on your back going down…freestyle with a 6-beat kick coming backFor everyone, rest interval is approx. 10 seconds.MAIN SET: 1000/1250Lane 1 does #1 through #4, all with fins.Lanes 2, 3, 4, and 5 do #1 through #5 as described below. #1: 250 Head-Lead “IM”FL = 50 Head-lead dolphin on your stomachBK = 50 Head-lead flutter kick on your backBR = 50 Head-Lead dolphin on your backFR = 100 freestyle focus on hiding your head#2: 250 Hand-Lead “IM”FL = 50 Hand-lead dolphin on stomachBK = 50 Hand-lead flutter on your backBR = 50 Hand-lead dolphin on your backFR = 100 free, focus on letting the bubbles fall off your hand before you pull.#3: 250 2L/2R “IM”FL = 50 2L/2RBK = 2L/2RBR = Body-dolphin breaststroke, breathe every other dolphinFR = 100 free, focus on getting extended front to back with your hands#4: 250 Combo “IM” (No fins on this one!)FL = 50 KarlaBK = 50 of 4 strokes backstroke/3 strokes freestyleBR = 50 KarlaFR = 100 free,#5: Repeat #4, but this time with finsPULL SET: 300/450Lanes 1, 2 & 3 do 2 X 150.Lanes 4 & 5 do 3 X 150.2 or 3 X 150 pull on sendoff that gives approx. 30 seconds rest. Descend time on each 150.1st 50 = breathe every 5 strokes2nd 50 = breathe every 3 strokes3rd 50 = breathe your normal breathing patternNB: Breaststrokers can do these as 50 free pull + 50 breast pull +50 free pull.WARMDOWN: 200Total Yardage: 2150/2450/2700