IM Race Pace Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set was intended to help us practice IM transitions.  We did the 50s fly and the 25s backstroke on the first round, with the focus being on hitting that pace on the 3rd 50, then nailing the 25s.  Second round was Back and Breast, third round Breast and Free. Swimmers then repeated it for rounds 4-6 or went stroke instead of IM.

6 rounds:
    3 x 50 descend to P200
         #1 at P200 +2-3 seconds @ 1:00
         #2 at P200 +1-2 seconds @ 1:00
         #3 at P200 @:03 rest, go straight into
    4 x 25 Fastest Possible Average @ :05 rest
    400 Smooth Free Breathe Every 3 & 4 dolphin kicks off the wall

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s