1.12.2017

Friday the 13th IM Set with Coach Clarke Nyman

Clarke Nyman
Eagle Swim Team


Props for this set goes out to Carl Barr from Mariner Swim Club, as he came up with the concept.  This is now a staple set for Eagle Swim Team in Peak Season.  It's great that it falls on Friday the 13th this year, just adds to the tears collected.  

[ALL from a dive RACE] [rest interval is climb out and step up]
[#1]   1x100- 25 Fl/Bk/Br/Fr
[#2]   1x125- 50 Fl/ 25 Bk/ 25 Br/ 25 Fr
[#3]   1x150- 75 Fl/ 25 Bk/ 25 Br/ 25 Fr 
[#4]   1x175- 100 Fl/ 25 Bk/ 25 Br/ 25 Fr
[#5]   1x200- 100 Fl/ 50 Bk/ 25 Br/ 25 Fr
[#6]   1x225- 100 Fl/ 75 Bk/ 25 Br/ 25 Fr
[#7]   1x250- 100 Fl/ 100 Bk/ 25 Br/ 25 Fr
[#8]   1x275- 100 Fl/ 100 Bk/ 50 Br/ 25 Fr
[#9]   1x300- 100 Fl/ 100 Bk/ 75 Br/ 25 Fr
[#10] 1x325- 100 Fl/ 100 Bk/ 100 Br/ 25 Fr
[#11] 1x350- 100 Fl/ 100 Bk/ 100 Br/ 50 Fr
[#12] 1x375- 100 Fl/ 100 Bk/ 100 Br/ 75 Fr
[#13] 1x400- 100 Fl/ 100 Bk/ 100 Br/ 100 Fr

(Fly around #7 or #8 can be edited to single arm combos for those swimmers weaker in this stroke, to prevent shoulder injury and quality of the stroke)


... if it wasn't Friday the 13th and you want more Breast and Free work, it could also be done this way
[ALL from a dive RACE] [rest interval is climb out and step up]
[#1]  1x100- 25 Fl/Bk/Br/Fr
[#2]  1x125- 25 Fl/ 25 Bk/ 25 Br/50 Fr
[#3]  1x150- 25 Fl/ 25 Bk/ 25 Br/75 Fr 
[#4]  1x175- 25 Fl/ 25 Bk/ 25 Br/100 Fr
[#5]  1x200- 25 Fl/ 25 Bk/ 50 Br/100 Fr
[#6]  1x225- 25 Fl/ 25 Bk/ 75 Br/100 Fr
[#7]  1x250- 25 Fl/ 25 Bk/ 100 Br/100 Fr
[#8]  1x275- 25 Fl/ 50 Bk/ 100 Br/ 100 Fr
[#9]  1x300- 25 Fl/ 75 Bk/ 100 Br/ 100 Fr
[#10] 1x325- 25 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#11] 1x350- 50 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#12] 1x375- 75 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#13] 1x400- 100 Fl/ 100 Bk/ 100 Br/ 100 Fr

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