I.M. Transitions

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

SCY
The purpose of this set is to improve the swimmer's ability to swim quality backstroke, breaststroke, and freestyle while dealing with the residual fatigue from butterfly, backstroke, and breaststroke, respectively. After each initial swim, the :05 rest allows the swimmer just enough time to catch a breath or two so as to allow for high-quality technique on the subsequent 100 yard swim. Descend the three 100s back (and breast, and free). Descend the three 200 IMs. Lay it all on the line for the broken 400 IM, being sure to swim each stroke completely (don't glide into the end of each 100).

100 Fly (:05 rest) + 100 Back @ 2:40
150 Fly (:05 rest) + 100 Back @ 3:20
200 Fly (:05 rest) + 100 Back @ 4:00

200 IM @ 3:00

100 Back (:05 rest) + 100 Breast @ 2:50
150 Back (:05 rest) + 100 Breast @ 3:30
200 Back (:05 rest) + 100 Breast @ 4:10

200 IM @ 3:00

100 Breast (:05 rest) + 100 Free @ 2:40
150 Breast (:05 rest) + 100 Free @ 3:20
200 Breast (:05 rest) + 100 Free @ 4:00

200 IM @ 3:00

100 ez @ 2:00

Broken 400 IM (:10 rest every 100)