IMs, with a focus on transitions. Chris and Griff coaching
Warm up
600 choice
(600/600)
Drill
- 1x600, every 3rd length kick, choice of strokes
4x75 (25 drill/25 swim/25 swim) with emphasis on proper techniques on the turn between the 25s swim. Choice of drills.
#1 fly drill/fly swim/back swim
#2 back drill/back swim/breast swim
#3 breast drill/breast swim/free swim
#4 free drill/free swim/fly swim
(900/1500)
Main
- 8x200 on cruise+40 sec
#1 swim free, but kick the first 50 fly
#2 modified IM: 75 fly/50 back/25 breast/50 free
#3 swim free, kick the 2nd 50 backstroke
#4 modified IM: 50 fly/75 back/50 breast/25 free
#5 swim free, kick the 3rd 50 breaststroke
#6 modified IM: 25 fly/50 back/75 breast/50 free
#7 swim free, kick the last 50 free
#8 modified IM: 50 fly/25 back/50 breast/75 free
If you're looking for the pattern on the even ones, it starts 75/50/25/50 (since that's what's left to get to 200). Then the distances shift right.
(1600/3100)
Last set
- Option 1: More IMs.
6x100 IM
#1 kick
#2 drill
#3 swim
Repeat 1-3
Option 2: freestyle pulling
5x150 pull on cruise+15 sec, descend 1-3 and ascend 4-5. Use the following breathing pattern:
25 breathe every 3rd stroke/25 breathe every 3rd/25 breathe every 3rd/25 breathe every 5th stroke/25 breath every 3rd/25 breathe every 7th stroke
(600 or 750/3700 or 3850)