IM Set #806

Ryan Woodruff
Head Coach
Lynchburg YMCA

SCY

We were able to get some excellent results on this IM set.  The intent is for the 400 IMs and 200 IMs to each descend 1-3.

4 x 75 Fly @ 1:10
   25 – 3 kicks on side/3 R arm strokes/3 kicks on opp side/3 L arm strokes
   25 – 4-kick drill
   25 – fly swim

1 x 400 IM (done as 4 x 100 IM) @ 5:20  5:40

4 x 75 Back @ 1:05
   50 – focused on connecting finish to entry
   25 – awesome UW kicks

1 x 400 IM (done as 2 x 200 IM) 5:20 5:40

4 x 75 Breast @ 1:15
   25 – 3 kicks/1 pull drill
   25 – FHFK (Fast Hands Flutter Kick Drill)
   25 -Swim

1 400 IM Fast, Broken :10 rest at each 100
       +                                                                   > @ 8:00
1 x 100 EZ Free

***ROUND TWO – CHANGING 400s to 200s****

4 x 75 Fly @ 1:10
   25 – 3 kicks on side/3 R arm strokes/3 kicks on opp side/3 L arm strokes
   25 – 4-kick drill
   25 – fly swim

1 x 200 IM (done as 2 x 100 IM) @ 2:40  2:50

4 x 75 Back @ 1:05
   50 – focused on connecting finish to entry
   25 – awesome UW kicks

1 x 200 IM @ 2:40  2:50

4 x 75 Breast @ 1:15
   25 – 3 kicks/1 pull drill
   25 – FHFK (Fast Hands Flutter Kick Drill)
   25 -Swim

1 200 IM Fast, Broken :10 rest at each 50
       +                                                                  
1 x 100 EZ Free

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