03/28/06 IM Sets Heavy on Back & Breast & Transitioning

One of the most important skills in IM is to be able to transition from stroke to stroke -- to find your "grove" for each stroke within the first few yards. This practice helps you work on that.WARMUP: 600With Zura Alpha fins:50 SA kick50 LA kick50 SA kick50 LA kick200 Free/BackWith pull buoy:100 Breast kick alternating 25 on back/25 on stomachIM SET #1: 950I did this with Zura Alpha fins, but you could do it w/o fins.6 X 125 on 2:20 sendoff, swum as:#1: 100 FL + 25 BK#2: 25 FL + 100 BK#3: 100 BK + 25 BR#4: 25 BK + 100 BR#5: 100 BR + 25 FR#6: 25 BR + 100 FR200 EZ kick/swim with fins -- recoveryIM SET #2: 800Did this with fins.6 X 100 on 2:00 sendoff, swum as:#1: 75 FL + 25 BK#2: 25 FL + 75 BK#3: 75 BK + 25 BR#4: 25 BK + 75 BR#5: 75 BR + 25 FR#6: 25 BR + 75 FR200 EZ kick/swim with fins.IM SET #3: 650Did this set with no fins.6 X 75 on 1:15 sendoff, swum as:#1: 50 FL + 25 BK#2: 25 FL + 50 BK#3: 50 BK + 25 BR#4: 25 BK + 50 BR#5: 50 BR + 25 FR#6: 25 BR + 50 FR200 EZ kick/swim as warmdown Total Yardage: 3000