Try This Set to Crush the Middle of Your IMs

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set is to improve the middle of our IM races

First, a set to test backstroke speed/endurance

8 x 100 Backstroke –Fastest Possible Average (essentially a broken 800 with active recovery)
After #1 and #2: 75 ez free @ 1:30
After #3 and #4: 50 ez free @ 1:00
After #5 and #6: 25 ez free @ :30
After #7 :10 rest

Record average 100 time

300 easy recovery

Repeat the 8 x 100s breaststroke, record times, go 300 easy.

Follow-up Challenge:
Timed 200 (100 back/100 breast) with the goal being to match the total of the backstroke pace and the breaststroke pace times. We got some excellent efforts and some really outstanding performances.

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