Power Swim Advanced- IM focus #2

Here is another one of my old power swim workouts for when I was teaching power swim Advanced for children. This should take the duration of the class which is an hour with the City of Ottawa. 

Warm up: 200m

Fly drills: 25 m streamline kick, 25m single arms, 50m 3/3/3

Breaststroke drills: 50m whip kick, 50m arms no kick, 50m 2 kicks 1 pull.

Intro set:          600m

4x 50 kick 

50 pull

50 swim (fast) w15 sec rest

1) choice 2)backstroke 3) breaststroke  4) frontcrawl

Main set : 400m

(Note: 3/3/3 is acceptable for fly)

100m build IM with 15 sec rests ( start slow finish fast) 

200m race pace IM with 15 sec rest

100m fade IM with 15 sec rest ( start fast finish slow

Dive starts.

100m warm choice down