Army IM Set

Tim Loeffler, Assistant Coach at West Point

Here is a workout our 400 IMers are doing today at Army. A nice way to get them back into serious IM training and to have them push each other on the descends. We call it “welcome back 400IM”

5×100 Free (120) – 50R 50L

5×100 Kick (150) – one of each plus one IM

5×100 Free IM (130) – descend 1-5

5×100 Pull (120) – descend 1-5

8×25 single arm free (40)

8×50 (55)

odds: Free Swim-Fly Drill 3R 3L 2Full or 2R 2L 2Full – evens: Free Swim-Fly Kick on Back Fast

Main Set

3×50 (45) Free-Fly x 25; work the fly, descend the 50s

3×100 (125) add on a 50 Back; work the back; descend the 100s

3×200 (255) add on a 100 Breast; work the breast; descend the 200s

3×400 (525) add on a 200 Free; work the free; descend the 400s

***Descend to FAST

300 {25 DBL arm Back + 25 Free + 25 Scull}

Finish Set A:

5×300 Pull (330) – last one fast + 6×100 Free IM (130)

Finish Set B:

5×150 FINS or Swim Free (205) + 6×100 Free

IM (130)

This set was originally published here on April 11, 2014

Tagged

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