Friday, January 12, 2018

Focus: Strength/IM Turns

WARM UP (1200 yards)

• ON DECK: scary cat/sexy cat, opposite leg/arm extension, 30s boat pose
• 4 x 150 :20s rest (WHITE ZONE)
     #1: Free   #2: Kick   #3: Free   #4: Pull
• IM TURN SET: 3 x (4 x 50 IM on 1:10) (WHITE ZONE)
  First set of 3 x 50 is 25 fly + 25 back – two handed touch followed by an open turn
  Second set of 3 x 50 is 25 back + 25 breast – one handed touch on back followed by
  Option 1: backwards somersault into breaststroke pull out
  Option 2: sit and spin into a two foot push off with toes pointing to sides of pool
  Third set of 3 x 50 is 25 breast + 25 free – two handed touch followed by an open turn

MAIN SET (2200 yards)

• 9 x 100 on 1:35 or 1:50 (PINK ZONE)
• 1 x 100 EZ
• 3 x ( 4 x 100 IM)

1. First set of 4 x 100 IM is kick w/ :15s rest (PINK ZONE)
2. Second set of 4 x 100 IM is drill w/:20s rest (WHITE ZONE)
3. Third set of 4 x 100 IM is descend on 2:00 or 2:15 (PINK to RED ZONE)

COOL DOWN (200 yards)
Total: 3600