Total Immersion Forums  

Go Back   Total Immersion Forums > Favorite Practices and Sets
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #1  
Old 01-01-2012
CoachSuzanne CoachSuzanne is offline
Coach
 
Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
Default Michael's New Year

Hello all, I though I'd share this set I wrote for a swimmer who sent me a follow up video today. His stroke is smooth but his 2 main problems right now are tendency to crossover on entry and a wide splaying kick. This is a 1900 yd swim designed to help him focus on these 2 issues in a combination of drilling & whole stroke practice.

Feel free to mix & match the mini sets into other practices that you do

"Michaels New Year" (1900 yds)

Warmup (200)
200 Warmup (25 Skate R/25 L, 25 Spear switch R, 25L, 25 Swing switch R/25 Left, 50 swim)
4 x 50 with focal points alternating
Odds: Spear to wide targets
Evens: Legs drafting quietly behind body (small easy kick)

Main Set #1 alternating Drill & Swim (900)

Group A) 350
150 Drill as (25 Skate R, 25 Skate L, 25 Spear switch R, 25 L, 25 Swingswitch R, 25 Swing L)
4 x 50 Swim with focal points
1st 25 of each Spear to wide targets
2nd 25 of each Legs drafting quietly being body

Group B) 300
100 Drill as 25 Skate R, 25 Skate L, 25 Spear Switch R, 25 Spear Switch L
4 x 50 Swim with Focal Points
Odds: Laser Beam head position
Evens: Spear to wide targets

Group C) 250
50 Drill as 25 Skate R, 25 Skate L
4 x 50 Swim with Focal points
1st 25 of each Laser beam, esp during breath
2nd 25 of each spear to wide targets.


Main Set #2 Sets of 75 (600)
3 x 75 Swim with Focal points
1st 75: Laser Beam
2nd: Spear to Wide Targets
3rd: Legs drafting behind torso, gentle kick

3 x 75 Swim with Focal points, rotate each 25
1st 25 ,Laser Beam, 2nd 25 Spear to wide targets, 3rd 25, Legs drafting

Cooldown: (200-250)
2 x 100 selecting focal points one at a time from today's set. Feel free to throw in another round of 50 skating in the middle
__________________
Suzanne Atkinson, MD
Coach of 4 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are Off
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 01:58 PM.


Powered by vBulletin®
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.