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Freestyle Pull and IM Set

Posted by Barbara Hummel on Mar 25, 2008 06:27AM (4,436 views)

 WARMUP:  400

WARMUP SET:  300
8 X 50 with fins
Odds:  Dolphin kick on your stomach, arms extended
Evens:  Dolphin kick on your back, arms at sides, intense kick

4 X 50 no fins
Odds:  Dolphin kick on your stomach, arms extended
Evens:  Dolphin kick on your back, arms in streamline

MAIN SET:  1600
Triathlon lanes can opt to go 4 X 50 freestyle with fins rather than IM order with fins, BUT...you should take :05 off your sendoff on each round of 4 X 50, working down to a sendoff that gives you 5 to 10 seconds rest on the final round.

 All lanes:  Descend time on the 200s pull.

 Lane 1 (beginners):  Do half of the yardage (100 pull instead of 200 pull...4 X 25 with fins instead of 4 X 50).

1 X 200 pull, breathing every 4
4 X 50 IM order with fins
1 X 200 pull, breathing every 3
4 X 50 IM order with fins
1 X 200 pull, breathing every 2...every 3
4 X 50 IM order with fins
1 X 200 pull, breathe as much as you want
4 X 50 IM order with fins 

BREATHING SET: 200
8 X 25 pull, with pull buoy (no paddles) -- 2 breaths per length.  Focus on being balanced side to side.

WARMDOWN:  200

MAIN SET FOR THOSE GOING TO NEM SCY CHAMPS:  750

5 X 75 with Tempo Trainer, taking it down to race pace for a 100 on the final 75.   Take as much time between 75s as you want.  Final 75 is from the blocks. 

 200 EZ recovery

 3 X 25 (with a turn and push) from the blocks with Tempo Trainer set at race pace for a 50.

 WARMDOWN:  250

 

 


Tags pull, Tempo Trainer, breathing, IM, dolphin


Responses

Responded Mar 26, 2008 08:01AM

Hello,

great set, only one question:
WARM-UP SET has 300 yards, but when I add up 8X50 and 4X50, I get 600. So, is it 8X25 and 4X25, or does the WARM-UP set have 600 yards?

Thanks
Andreas
Responded Mar 26, 2008 11:03AM

Hi Andreas,
It was a typo, but you are a better swimmer for it! It was supposed to be 8 X 25 and 8 X 25 instead of 8 X 50 and 4 X 50. Gotta love that dolphin kick on your back with no fins!
Responded Mar 26, 2008 03:53PM

Hi Barbara,
... the 50 with fins, intensively kicking on the back, would be too hard, at least for myself.

The others, especially without fins, I've learned to love since I detected that a smaller, quicker movement (don't call it 'kick'), initiated from the upper body made me really moving forward.

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