IMAZ Swim Course

Notes:
2.4 mile swim
Tempe Towne Lake (Salt River)
avg ~65 degrees mid-April
1 counter-clockwise loop
head east into sun from Mill Ave bridge to Scottsdale Rd bridge
expect glare from sun on way out
deep water start (7:00 am)
mass start (1800-2000 athletes)






Map:
http://www.gmap-pedometer.com/?r=1735738

Long Course

Warm Up:
200 freezy
descending ladder:
200 free
50 back fly kick (ugh)
150 free
50 back fly
100 free
50 back fly
50 free
50 back fly
Main Set:
4 times thru
4x50
odds free on base; evens but free on B+20
150 free (alternate 50 fast 1. first 50; 2. 2nd 50; 3. 3rd 50; 4. 1st 50)
cool-down:
400 free
Total Distance: 2700 m

Builds & Descents

Warm Up:
3x
100 fist
4x50 descend
rest :10
Main Set:
3x200 build B+5
strong last 1. 25, 2. 50, 3. 75
4x50 descend B+5
3x100 build B+5
strong last 1. 25, 2. 50, 3. 75
4x50 descend stroke B+5
3x75 build B+5
strong last 1. 25, 2. 50, 3. 75
4x50 descend B+5
Cool Down:
100 freezy bilateral
100 stroke
200 free
Total Distance: 3000

Long Course is Hard, Part Deux

Warm Up:
100 freezy
Main Set:
8x300
1. 2x(100 free; 50 stroke)
2. 2x(100 free; 50 kick)
3. 2x(100 freezy; 50 hard)
4. 1x300 build
repeat 2x
4x50 fast (0:55, 1:00, 1:00, 1:00)
Cool Down:
50 freezy
50 stroke
Total: 2700 m

Long Course Is Hard!

Warm Up:
1. 100 free base +20
4x50 free base+15
2. 100 stroke base +20
4x50 free base+10
3. 100 free base +20
4x50 free base+5
4. 100 stroke base +20
4x50 free base
Main:
100 easy free
8x100 free on base+20 (pacing)
200 easy free
4x50 stroke
Total: 2400 m

100s

Warm Up:
100 swim
200 2x(50 kick; 50 stroke)
400 swim
200 2x(50 kick; 50 stroke)
100 swim
Main:
8x50 descend (1-4; 5-8) B+10
8x100 test set B+20 (I have a new base of 1:50!!!)
8x50 (25 free; 25 stroke) B+10
Total 2600

Married to the Clock

Warm Up:
2x500
50 catch-up; 25 stroke (x6.5)
50 catch-up; 25 kick (x6.5)
Main Set:
I. 16x50
(4) 1. 1xB-5; 3x@ B
(4) 2. 2xB-5; 2x@ B
(4) 3. 3xB-5; 1x@ B
(4) 4. 4xB-5; 0x @ B
easy 200--4x(25 free; 25 stroke)
II. 16x50
(4) 1. 1xB-10; 3x@ B+5
(4) 2. 2xB-10; 2x@ B+5
(4) 3. 3xB-10; 1x@ B+5
(4) 4. 4xB-10; 0x @ B+5
easy 200--4x(25 free; 25 stroke)
Total: 3000 m