Try This Set to Crush the Middle of Your IMs

Ryan Woodruff
Head Coach
Lynchburg YMCA
   Follow @WoodruffRyan

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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