Great way to train the IM. I am stealing this main series from Bob Bowman, who did either this exact set or something close with his athletes circa late 1990s-2004. Not sure about the intervals he used.
My athletes are going to do this on 130 per 100 (strokes) and 120 per 100 (free). I am looking for some 100s that are repeated around a good 400 IM pace and 500 Free pace; while maintaining good stroke technique and slightly descending the 400 IM and 500 Free.
Tuesday March 18, 2014
4x:
100 Free IM 125
75 Pull 55 — all 2in ….last stroke full head submerge
50 Back Breast 45 — work the turn fast flip turn over the top
25 Kick Fly with PB 35
9×50 (105) “Thirds” (fast on ‘stroke’; strong on drill; 5th on free)
Free-drill-stroke
Drill-stroke-free
Stroke-free-drill
12×50 (45) Free-Stroke x25
3 back, ….breast, free, fly …. Stronger as you go
Plus…….1×200 pull 5th
3x:
1×400 IM 6 — descend 1-3
4×100 Stroke 130 — 400 IM Pace
1×400 Free 520– descend 1-3
4×100 Free 120– descend, by round, to 500 Free Pace
200 easy reverse IM
24×25 (30) Free 3.2.1.0 breaths per 25
200 easy with underwater turns
WORKOUT TOTAL: 8050
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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