11/27/05 IM Ladder

Did this in a 20-yard pool. Unless otherwise noted, freestyle is always freestyle and not kick or drill. I like to finish each of these intervals with freestyle, to get used to the feeling of attacking the freestyle leg at the end of an IM race. MAIN SET: 240080 kick IM (one length of each "stroke")160 single-arm IM (two lengths of each stroke)240 IM with pull buoy -- 20 kick/20 scull/20 swim in each stroke320 IM -- 40 kick + 40 single arm in each stroke400 IM with fins400 IM without fins320 IM with parachuet -- 40 kick + 40 single arm in each stroke240 IM with pull buoy -- 20 kick/20 scull/20 swim in each stroke160 drill IM80 IMBREAST SET: 40010 X 20 breast with parachute with 4 bobs recovery between 20s. Focus on dolphin pulldown and drawing the feet up.10 X 20 Odds: fast breaststroke, focus on dolphin pulldown and drawing the feet up -- and adding turnover rateEvens: EZ breast kick on backWARMDOWN: 200200 Freestyle pull with pull buoyTotal Yardage: 3000