Dustin Myers, City of Shreveport Swim Team
LCM
3 rounds:
1 x 200 IM; 25 kick, 25 drill
4 x 100 fast; round #1 = 50 fly 50 back, round #2 = 50 back 50 breast, round # 3 = 50 breast 50 free
2-3 min rest
3 rounds:
1 x 200 IM; 25 kick, 25 drill
1 x 200 worst stroke; 50 drill, 50 strong effort
1 x 200 IM; all out from push
2-3 min rest
3 rounds:
1 x 200 IM; 25 kick, 25 drill
1 x 200 IM; designated drills at aerobic pace
4 x 50 IM order; all out for an added up time better than your best time
The first 200 IM k/d of each round/set is meant for recovery. On the second set I had kids coming within 9 seconds of their best 200 IM times (from a push too!). On the third set I had kids who's add up 200 times were 2-4 seconds faster than their goal time for that season.
When giving the practice only tell your swimmers one set at a time, that way they'll focus on each set individually. So the 2-3 rest between sets is actually when you are explaining the next part. At the end of the practice my kids admitted that if I had given them the entire set at the beginning they would have been a lot more cautious at the beginning.
Labels: Drill, IM, Kick