Practices → Group (Mixed Levels)
Bookmark and Share   Print this entry Print this entry
font size A A A

Main Set Leap Year - February 29, 2012

Posted by Barbara Hummel on Feb 28, 2012 11:21AM (4,041 views)

Leap Year (and Olympics) come just once every four years.  Why not celebrate the extra day by taking a leap?  Some of the swimmers on Barbara's Masters team are trying a 400 IM time trial.  Others are trying to see if they can make a national cutoff time, even if it takes fins to do it.  Stretch your limits...then have some fun with fast 25s...from a leap.

WARMUP  600
400 on your own
8 X 25 on :35
Odds:  1/1/1 Butterfly
Evens:  Backstroke, start with at least 2 underwater dolphins

MAIN SET #1:  450
6 X 75 Back/Breast/Free on 1:30; fins optional
#1:  Push the Backstroke
#2:  Push the Breaststroke
#3:  Push the Freestyle
Repeat 
Focus:  Eyes down and body horizontal on the approach for the open turns.
Focus:  Keep head low to the water on transition turns.

LEAP-YEAR TIME TRIAL:  400 + 200
Your choice of 400 IM, 400 Free, or 4 X 100 on a tight sendoff.
Or...swim any event you'd like, and see how close you come to a national cutoff time for your age group.
Choice of stroke and equipment.

200 easy recovery

MAIN SET #3:  750
29 X 25 on :30 and 1:00
#1 and #2 are on :30.  
#3 and #4 are on :45.
#4 starts from out of the water and from a JUMP (feet first)...and is FAST.
Repeat 1-4 until you get to #29, which is from a dive and is REALLY FAST.

WARMDOWN:  225


Tags challenge set, speed work, swim fun, swim training


Responses

Responded Feb 28, 2012 06:20PM

Looks like fun but nervous for the cut-off time. But that's the challenge. I want to end up with the first 7 times of my age group. (50, 100 or 200 Fly)... thinking about it a little more. Thanks Barbara!... I will take a LEAP of faith to go for the 200 fly. hmm.. I don't know yet which one to choose.
Responded Mar 06, 2012 02:17PM

Choice of equipment? I chose flippers (duh!) and what a surprise am a 4 times National Champion (open ranking) in the 100fly, HA! What fun! :)
Responded Mar 07, 2012 08:27PM

Sprinter! .. I would love to see you flying.. Is it possible to send something in?..
Responded Mar 09, 2012 04:18AM

I did it! Had flippers for the 4 X100 free. 1:01. But my down time was 2minutes. The killer was the 25's! I was burnt out. did Fly for the most 8 with flippers and eight free. Did not make the 29. Only 18 days in my month of Feb. Thanks for the enjoyable swim..
Chris

Responded Mar 09, 2012 04:19AM

So sprinter 100 fly in 48 or 58?
Responded Mar 09, 2012 09:30AM

Gotta love flippers! Nice job, Sprinter and Chris. That's not an easy set to do by yourself.
Responded Mar 09, 2012 02:22PM

Oei.. now it's my turn.. thanks for inspiration Sprinter and Chris!
Responded Mar 09, 2012 06:54PM

YIP! did it too!! Did not want to stay behind.. 100 fly ranking third in my age group. I used Z2's, no dive, and second 50 slow rate fly: 1:25! Great workout with climbing out of the water 7 times.
Was fun to jump feet first!! and then getting into gear! Thanks again for inspiration!
Responded Mar 09, 2012 06:59PM

Hey, Reemi. Nice job. Feels great to go fast!

User_go Please login or signup to leave a comment.

The Pool

Subscribe RSS Feed


Videos-Evals

Drills

Products

Practices


 

More

Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoffs backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed


 
built by devtwo