Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set’s broken swims.
6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30
3 x 200 IM descend @ 2:40
6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35
2 x 300 IM descend @ 4:00
6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35
1 x 600 IM all out for time
Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.
