9.30.2016

Another Excellent IM Set with Nittany Lion Coach Ryan Sprang

Ryan Sprang
Head Caoch
Nittany Lion Aquatic Club


Tuesday June 28th 2016 - Done in LCM


Main Set -Upper IM
4 x 100 @ 1:50 50 fly from dive 50 free smooth (get average 50 fly time and double it)
1 x 400 @ 6:10 300 smooth free, rest 10 sec., 100 fast free
1 x 100 @ 1:30 cruise
12 x 50 @ :50 odd 15m back spin, 35m free smooth, even fast back, (get avg. 50 back on evens and double it)
1 x 400 @ 6:10, 200 smooth free, rest 10 sec., 200 breast/free fast
1 x 100 @ 1:30 cruise
3 x 200 @ 3:40 breast -  100 kick strong, 100 swim (descend 100 swim 1-3 & get time on #3)
1 x 400 @ 6:10, 100 smooth free, rest 10 sec, 300 back/breast/free fast
1 x 100 @ 1:30 cruise
4 x 150 @ 2:30 free - 50 build, rest 10, 100 descend #1-4 (get time on #4 and add it to the other times for a 4 IM add-up time)
rest 1 min.
1 x 400 @ 6:00 IM race FROM DIVE (see how close you can get to add-up time)

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