Really Hard IM Set

Ryan Woodruff, Lynchburg YMCA

9 x 800 @ 13:00

#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM faster
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort

Descend 1 – 5 – 9

FRIM = Free IM (Free, Back, Breast, Free)

Editor’s note: This set was originally posted to this blog in July 2012

The Good Morning Set

Ryan Woodruff, Lynchburg YMCA

SCY. The purpose of this set was just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an aggressive end-of-practice kick set.
1000 free swim B3 @ 12:30 (1:15 base)

100 free pull B3 @ 1:15

800 free swim B3 @ 10:00

300 free pull B3-5-3 by 100 @ 3:45

600 free swim B3 @ 7:30

500 free pull B3-5-7-5-3 by 100 @ 6:15

400 free swim B3 @ 5:00

700 free pull B3-5-7-9-7-5-3 by 100 @ 8:45

200 free swim B3 @ 2:30

900 free pull B3-5-7-9-3-9-7-5-3 by 100 @ 11:15
5500 yards, 1 hour, 9 minutes

Editor’s Note: This set was originally published to this blog in 2010

The Hand-Me-Down Set

This set (or something very similar) was given to me by Jon Jolley, Head Coach of the Hickory YMCA, who used it with his star pupil Ross Dant. Jon says it was given to him by Eddie Reese, legendary Texas and US Olympic coach. We gave it a spin, and it was definitely a good one.

The idea is for the red set to be at a relatively tight interval. The blue is essentially active recovery on the same interval. Do a good job descending, and it’s pretty demanding.