IM Set with Best/Worst

Ryan Woodruff, Lynchburg YMCA

We did this IM set LCM. It got a little hairy/confusing in the second round when we went 200 to 50 instead of 50 to 200.

The 50s in between were best non-free (for non-IMers) or worst non-free (for IMers). The IMers were thus working on their weakness. Being able to go best stroke allowed the non-IMers to make the set a little more relevant for them.

IM “Fail” Set

Chris Brookover, MLY Phoenix, Greater Philadelphia YMCA

This set was really good, an actual “fail” set only 3 of the 9 A+ made it. (A+, A/B, C refer to different interval groups)

A+

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:45 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:35 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:25 75 FR / 25 BK / 25 FR / 75 FR

A / B

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:50 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 2:40 75 FR / 25 BK / 25 FR / 75 FR

C

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:30 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:10 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:00 75 FR / 25 BK / 25 FR / 75 FR

New Year’s Eve with the Charlottetown Bluephins

Edie Rogers, Charlottetown Bluephins

This workout runs 3 hours (7:00-10:00 in the morning) in SCM. We’ve been doing the same practice for a number of years and it’s a great ritual. Dreaded but loved all at once!

Charlottetown Bluephins New Year’s Eve Swim
100 x 100
#1-6 Swim on 1:30/ 1:40/ 2:00
#7-8 Kick on 2:00/2:00/2:15
#9-10 Pull on 1:50/2:00/2:15
#11-12 Drill on 1:50/2:00/2:15
#13-20 IM on 1:50/2:00/2:15
#21-50 Swim on 1:30/1:40/1:55
#51-60 Stroke (or IM) on 1:50/2:00/2:15
#61-75 Swim on 1:30/1:40/1:55
#76-80 Drill on 1:50/2:00/2:15
#81-90 Stroke (not free) on 1:50/2:00/2:15
#91-95 50 kick/50 swim on 1:50/2:00/2:15
#96 Fly on 2:00/2:00/2:15
#97 Back on 2:00/2:00/2:15
#98 Breast on 2:00/2:00/2:15
#99 Free on 2:00/2:00/2:15
#100 All out MAX effort!!!!
YOU DID IT !!!! CONGRATULATIONS!!!!!