Ryan Woodruff
Head Coach
Lynchburg YMCA
This IM set should be quite challenging. It can help develop a sense of pace for the 400 IM as well as improve fitness and stamina.
1 x 100 fly at P400IM @ :10 rest
1 x 300 back/breast/free by 100, 50 drill/50 swim @ :20 rest
1 x 400 IM @ :30 rest
1 x 100 back at P400IM @ :10 rest
1 x 200 breast/free by 100, 50 drill/50 swim @ :20 rest
1 x 400 IM @ :30 rest
1 x 100 breast at P400IM @ :10 rest
1 x 100 free easy @ :20 rest
1 z 400 IM @ :30 rest
1 x 100 free at P400IM @ :10 rest
1 x 400 IM @ :30 rest
Descend the 400 IMs to all out on the last one. The 300, 200, and 100 following the P400IM are intended to be active recovery. Give them some bonus rest before the last one if you want to see them really go for it.
The Swimming Wizard 