Wednesday – IM Pyramid

With most swimmers away on camp this week, Joyce, Simon and I jumped in the pool on Wednesday to do this little IM set. Make sure that the fast swims are done as intended and the other swims are carried out focusing on perfect technique while recovering.

Warm-Up

200m F/S and B/S mix

8 x 25m IM Drill as follows with 15s between each 25m:

2 x Fly – single arm left  3 strokes, single arm right 3 strokes, 3 full strokes, repeat

2 x Back – 6 kick, 3 stroke switch

2 x Breast – 2 kicks to 1 pull

2 x Free – catch-up

 

Main Set

8 x 25m IM order (odd numbers technique focus, even numbers are FAST!) – 20s rest between each

4 x 50 IM order (odd numbers technique focus, even numbers are 25m FAST! 25m EZ) 20s rest between each

2 x 100m IM (first I00 EZ, second 100 FAST!) 30s rest between each

200m IM drill by 50m with drills used in warm-up

2 x 100 IM (first I00 FAST!, second 100 EZ) 30s rest between each

4 x 50 IM order (odd numbers are 25m FAST! 25m EZ, even numbers technique focus) 20s rest between each

8 x 25m IM order (odd numbers are FAST!, even numbers technique focus) – 20s rest between each

 

Cool down

200m F/S and B/S mix

 

 

 

About Richard Bruford (54 Articles)
Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology. With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools. Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin. In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: