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

04/07/04 IM Practice 400s and 50s on Short IntervalsWARMUP: 1200With fins.Three rounds of the following 400-yard sequence:4 X (25 SA + 25 LA + 25 SA) + 100 FreeRound #1: SA = Any Short-Axis Head-Lead DrillLA = Any Long-Axis Head-Lead DrillRound #2:SA = Any SA Hand-Lead DrillLA = Any LA Hand-Lead DrillRound #3:SA = Any SA Combo Drill (e.g., Skimmers)LA = BackstrokeMAIN SET: 1200Swim three rounds of the following:4 X 50 Kick with 8 Rocket Launchers before each 504 X 50 swim on :10 RI50 EZ RecoveryRound #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: 200200 EZTotal Yardage: 2700