FOCUS: IM
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Warm Up
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200 Swim
200 Kick
200 Pull
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Drill Set
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12 x 50 drill @ 1:00 or r=:10 (see
below)
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4 x 50 25 fly/25 back
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4 x 50 25 back/25 breast
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4 x 50 25 breast/25 free
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IM Set A
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6 x 75 swim @ 1:20 or r=:20
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2 x through
o 50
fly/25 back
o 50
back/25 breast
o 50
breast/25 free
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Pull Set
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450 pull: breath 3/5/3/5/3/5/3/5/3
by 50’s
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IM Set B
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6 x 50 swim @ 1:00 or r=:15
·
2 x through
o 25
fly/25 back
o 25
back/25 breast
o 25
breast/25 free
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Cool Down
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100 choice
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TOTAL: 2500 Yards
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Butterfly Drill
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single-
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Ÿ stroke
with one arm while other arm is extended in front
Ÿ breathe
forward
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Backstroke
Drill
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10-beat backstroke
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Ÿ
extend one arm above head, other
arm relaxed at side
Ÿ
palm faces bottom of pool
Ÿ
kick 10 times on side (shoulder
should be under chin)
Ÿ rotate
to other side after 10 kicks
Ÿ keep
head, shoulders, and hips in a tight line
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Breaststroke Drill
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2 kicks, 1 pull breaststroke
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Ÿ
complete one stroke cycle
Ÿ keep
hands in semi-streamlined position (hands beside each other, thumbs hooked)
Ÿ kick
a 2nd time
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Freestyle
Drill
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catch-up freestyle
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Ÿ
begin with both arms extended in
front
Ÿ
stroke one arm at a time
Ÿ keep
non-stroking arm extended in front until other arm returns to front
Ÿ keep
kick continuous
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