This workout starts off pretty typical for us: some kicking, some pulling, then some drilling. The Main Series is a “traditional” IM set I used to do in Baltimore (as a swimmer, and as a coach). It’s based off an IM set we used to call the “Janet Evans” set.
For whatever reason, back in 1992 when I was doing it as a swimmer, we called it the “Janet Reno” set because we changed the “Real IMs” which defines the “Janet Evans” set to “Free-IMs” which defines the “Janet Reno” set. For those who do not know: a “Free-IM” is “Free-Back-Breast-Free”.
The set is awesome because although you’ve got to descend the Free IMs, you have to hold yourself together on the 200-400-600-800 Free — which particularly as you get into the 600 and 800 is a huge challenge. The Free IM 200s should be descended.
You want to put the intervals out there so they are pretty strong. Not impossible-to-make, but hard enough that you’re not letting the athletes pulse come all the way down between repeats. The Free intervals should also be pretty tight….if your first 200 is too easy, then the 400 is going to be even easier and so on given that you’ll keep the 200 base the same all the way up. You don’t want the athletes to get a 15 seconds rest on the 200s, but 45-60 seconds on the 200 and 400 Freestyle. They can get a little bit more than that after the 600 and the 800, but there’s a big difference between getting 45-70 seconds rest — and 120-130 seconds rest.
Saturday November 24, 2012 – AM
5×200 SKIPS
8×50 Kick (105) work it
1×200 IM Drill
12×100 Pull (125) descend 1-4
1×200 IM Drill
1×200 Free (250)
4×200 Free IM (3)
1×400 Free (540)
3×200 Free IM (255)
1×600 Free (830)
2×200 Free IM (250)
1×800 Free (1120)
1×200 Free IM (245)
200 easy
WORKOUT TOTAL: 7200
