Practices → Silver (Intermediate)
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Fun IM Practice

Posted by Glenn Mills on Jun 22, 2009 12:05PM (9,688 views)

Not too tough, but a fun IM practice that allows you to focus on proper technique with lots of rest.  This was given by the masters group this morning... we joined in.  

• 800 warm-up - choice

Go through the next set 4 times, reverse IM order:
•  25 kick of the assigned stroke
•  50 swim stroke
•  75 kick of the assigned stroke
•  100 swim stroke
The interval should be sufficient to give you about :10-15 rest after each swim

•  4 x 125 - 25 fly, 100 freestyle
•  4 x 100 - 25 back, 75 freestyle
•  4 x 75 - 25 breast, 50 freestyle
•  4 x 50 freestyle
•  4 x 25 freestyle

•  500 pull - alternate 50s of regular stroke count with 50s of reduced stroke count.  Use a snorkel on this if possible.

3,800 yards.


Tags training, IM


Responses

Responded Jun 23, 2009 10:17AM

since the focus is technique... when do you swim this?For me it looks like kind of tapering... actually not really because the focus is on technique. I have to admit, I have no idea of master's training.

Responded Jun 23, 2009 02:51PM

This does look fun!

I love the middle section. WIll probably do that as a separate workout as I average 1500-2000 meters per swim.

Responded Jun 23, 2009 08:35PM

This looks like one to maintain interest throughout. Thanks, we will certainly use something along these lines
Responded Jul 13, 2009 01:55PM

I am going to try this workout today. Not sure if I'll be able to swim all the butterfly, but it looks like a workout I'll enjoy. Thanks Glenn!
Responded Aug 30, 2009 05:07AM

IM work is always a good team set, especially during warm up. I am a firm believer that every swimmer should be proficient in every stroke. Here's my college coach's warm up many practices and meets- We called it IM warm up and changed the yardage as needed.

4 x 25 butterfly
4 x 25 IM order
4 x 25 backstroke
4 x 25 IM order
4 x 25 breastroke
4 x 25 IM order
4 x 25 freestyle
4 x IM order

Sometimes we would these mid-pool to work on turns
Sometimes we would do these 50's
Sometimes we would do these 75's
Sometimes we would do these 100's
When he was really mad we would do them in reverse order- 100's.


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