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WorkoutI.M. Transitions
Ability Level:Aquatic Fitness
Type:Individual Medley
Course:SC Yards
Duration:120 Minutes
AuthorJim Kelly
Submitted By:Jim Kelly
Email: kellyjr76@hotmail.com
Club/Author Info: I'm assistant coach at SBU after swimming for 4 years here. Before I became a butterflyer and freestyler here, I was an I.M'er (4:40 LCM 400 IM). I found that the hardest thing to do was to get into the new stroke. A lot of people's first length of the new stroke will be signifigantly slower then their second length. Here is a work out that helped me to get over that a bit.

Set Category Set Description Set Intervals
Warm-up getting stroke specific muscles warmed up and loose 4 x 400 stroke free 50's Reverse IM order
300 drill 100 kick 50 by times through
200 pull
100 working turns UW to mid pool
take :30 rest
Pre-Set Get the pulse elevated and set strong strokes 12 x 50 kick/swim 25's
4 fly @ :45
4 back @ :45
4 brest @ : 50
4 free @ :40
Main Set Get some aerobic work in 4 x 300 @ 4:14
50/100/100/50 work 50's keep 100's long
4 x 150 @ 2: 30
25/50/50/25 work 25' keep 50's long
4 x 100 @ 1:20 hard in and out of flags
straight IM
Other Work Transitions HERE
12 x 75 @ 1:15
4 x 50 fly/ 25 back
50 back/25 brest
50 brest/25 free
build 50's to race pace 200 IM, break out into the 25's SPRINT
Warm-Down burn off some acid 10 x 100 free on 1:10 EZ as possible

Total = 6600 SC Yards

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