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HomeTotal Immersion Swimming
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Fall 2015 Total Immersion Masters Set #1

100-200 easy swim warm up waiting for the group

300 Drill Technique Warm Up

3 x SG head released with 25 easy swim head released

3 x SG wide tracks, fingertips released 25 easy swim focus

3 x SG core engaged 25 easy swim focus

SG to Right Skate/25 left stroke only

SG to Left Skate/25 right stroke only

 

Main Set - 1825 Total Yards

6 x 25 + 10 x 25 with TT Set working stroke count

Picking a tempo from previous

3 x 50 + 3 x 75 + 3 x 100 at choice

Repeat the same at 1.0 faster

Repeat the same back to choice

Lane 1 - 3 x 25 + 3 x 50 + 3 x 75 (same as other group)

Cool Down

100-200 easy swim changing focus from SG warm up per 25

2000-2500 Yards Total


 

Fall 2015 Total Immersion Set #2

100-200 waiting for group 

Technique Focus Warm Up 600 Yards 

6 x 100 as:

100:  25 swim head released, 25 right arm only, 

25 free head release, 25 left arm only

100:  25 swim, 25 focusing on elbow recovery 

and shifting high side to low side, 25 swim, 

25 on elbow recovery shifting high side to low side

Repeat 3 times for 6 x 100

Main Set - 550 - 1200 Yards

7 x 50-100 starting on slow tempo and increasing tempo to GRT 

8 x 25-50 speeding tempo from GRT and maintaining SPL as the tempo speeds 

Cool Down - 400 Yards

same as warm up, but 4 x 100. 

1550 - 2200 Yards Total

 

2015 Total Immersion Masters Set #4

100-200 easy swim warm up waiting for group

Technique Focus Warm Up - 550 Yards

Next three videos during group warm up

25 SG to Laser Lead focus on laser lead head/25 swim

25 Right Laser Lead focus on laser lead and rotation

25 swim back..have you maintained head and rotation

25 Left Laser Lead Fall focus on laser lead and rotation

25 swim back...have you maintained head and rotation

2 x 25 From right laser lead sneak into right skate

2 x 25 From left laser lead sneak into left skate

4 x 75 continuous as:  25 right laser/25 right skate/25 swim/

25 left laser/25 left skate/25 swim working on head, hands 

and positioning 

 

Main Set - focusing on technique from tune-up - 2000 Yards

150 super slow tempo (50 head/50 right/50 left) (1.45)

50 as 25 right laser/25 left laser 

150 speed by 1.0 (50 head/50 right/50 left) (1.35)

50 as 25 right laser to skate/25 left laser to skate

150 speed tempo by 1.0 (50 head/50 right/50 left)(1.25)

50 as25 right laser/25 left laser

150 speed tempo by 1.0 (50 head/50 right/50 left) (1.15)

50 as 25 right skate/25 left skate

150 speed tempo by 1.0 (50 head/50 right/50 left) 1.05

50 as 25 right laser/25 left laser

Repeat back down 150/50/150/50/150/50/150/50/150

 

Total Yards - 2550 - 2750 Yards


 

 

 

Fall 2015 Total Immersion Masters Set #5

100-200 easy swim warm up waiting for group

Core Stability Focal Point Tune-Up - 400 Yards

4 x 25 + 4 x 50 + 1 x 100 as:

25 super stable head, 25 shoulders barely clear the surface, 

25 hips almost flat timed with shoulders, 25 tight light toe flicks

50 super stable/50 shoulders barely clear/50 hips timed with 

shoulders/50 tight light toe flicks/100 putting it all together

 

Main Set - 1050 - 1950 Yards

6 x 50 - 100 descending to GRP by .5 from Super Slow Tempo

(1.4, 1.35, 1.3, 1.25, 1.2, 1.15)

50 drill or kick choice

6 x 50-100 on GRP with 8 beeps rest

50 drill or kick choice

6 x 50 - 100 on GRP with 5 beeps rest

50 drill or kick choice

(the time for intervals should get faster resulting in equal recovery)

Cool Down - 300-600

6 x 50 - 100 ascending tempo from GRP by .5 to Super Slow

(can you maintain your speed as you drop your tempo?)

1750 - 2950 Yards

 

Fall 2015 Total Immersion Masters Set #6

100-200 easy swim warm up waiting for group

Technique Tune-Up - 800 yards

2 (4 x 25 + 4 x 50 + 1 x 100)

1st set - head super stable, shoulders barely clear, 

hips almost flat, tight light toe flicks

2nd set - anchored lead hand focused on catch and hold, 

lead hand spears hip to target, high hip drives hand to target,

 toe flick to slide

 

Main Set - 1150 - 1650 Yards

200 easy tempo working on personal focal point from tune-up

4 x 50 super slow to GRP (1.4, 1.3, 1.2, 1.1)

4 x 25 ascending fast anchored lead hand .90, .95, 1.0, 1.05

50 kick or drill recovery

200 swim GRP

4 x 50 slow to just faster then GRP (1.2, 1.1, 1.0, .90)

4 x 25 ascending .85, .95, 1.05, 1.15

50 kick or drill recovery

Optional Set

200 swim GRP

4 x 50 GRP to fast (1.1, 1.0, .90, .80)

4 x 25 (.80, .90. 1.0, 1.1)

50 kick or drill recovery

200 easy tempo focal point swim cool down