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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s