Challenging Set for 400 IMers

Ryan Woodruff
Head Coach
Lynchburg YMCA

This IM Set can get quite challenging in a hurry. The set is somewhat tame at the start, but switching out the Free in the later rounds adds an interesting wrinkle

                1 x 300  25 IMO/50 Free                 @ 4:20
                1 x 200 25 IMO/25 Free                  @ 3:00
3x            1 x 100 IM FAST                             @ 1:40
                1 x 200 25 IMO/25 Free                  @ 3:00  (go faster than 1st 200)
                1 x 300  25 IMO/50 Free                 @ 4:20  (go faster than 1st 300)

  • 1st round performed as written
  • Intervals should be easy enough so that 1st round is not tight.
  • 2nd round: Free parts are now backstroke.
  • 3rd round: Free parts are now breaststroke.
  • These changing strokes on the 2nd and 3rd rounds make the set dramatically harder. 
  • You may want to add :20-:30 extra rest between rounds if swimmers are not strong 400 IMers.

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