Tag: IM

Wetland Set from SwimMAC Carolina

Posted on by rdwoodruff

Coach Emily Laurent, SwimMAC Carolina

This is a set that I modified from a couple of the sets on the website, but my swimmers seemed to really like it. Main focus was the 100s doing the correct underwater under stress. This was for a combo practice of a set of 11-14 that are BB-Age Group Cut for their respective ages. 

4X50 @ 1:15 IMO Fast  

8X100 @ 3:00 Back, 25- 5 squats, 25- 5 pressouts, repeat 

4X50 @ 1:15 Choice Fast, perfect swims  

6X100 @ 3:00 Breast 10 squats, 5 pressouts

4X50 @ 1:15 IMO Fast  

4X100 @ 3:00 Fly 15 squats, 10 pressouts

4X50 @ 1:15 Choice Fast  

2X100 @ 3:00 Free 15 squats, 10 pressouts

4X50 @ 1:15 IMO Fast  

IM Mystery Hour

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA Swim Team at the YMCA of Central Virginia

We did this one recently at a morning practice. Most swimmers said they liked and that it was pretty challenging.

SCY.

? x 50 Fly strong @ :40

1 x 100 Back Fast for time 

1 x 50 EZ

? x 50 Back strong @:40

1 x 150 Breast Fast for time

1 x 50 EZ

? x 50 Breast strong @:45

1 x 200 Free Fast for time

1 x 50 EZ

? x 100 IM Fastest Possible Average @ 2:00

                  (Last one from a dive)

We ended up doing between eight and twelve 50s in each of the three sets. The top part of our group went on the intervals listed — the rest went on an interval :05 slower. My intent with the 50s was to let fatigue build gradually through repetition at speeds that would give them ~ :05 rest. Once I sensed we were starting to wobble a bit, I gave the “final 50” warning. We did a last 50 and then launched into the timed swim of the next stroke.

For the last set of 100 IMs, we did a little “stopwatch roulette ” (start a watch, then stop randomly — use the number in the hundredths pace) to determine how many we did. We got 4 – so we did three from a push and one off the blocks.

200 IM Predictor Set

Posted on by rdwoodruff

Coach Ben Seamer, Australia

I designed this set for younger age group swimmers and it predicts their 2IM potential when done correctly – I’ll explain after the set.

[10×50(1:00) as]
1×50 Dive Fly Best Effort
2×50 Back 1:Cruise 1:Best Effort
3×50 Breast 2:Cruise 1:Best Effort
:30 Rest
4×50 Free @ Best Possible Average

Add the best effort of the three form stroke components to the best average of the freestyle and that should produce a total that is usually + or – 3 to the next 200 IM time your swimmer can drop.

You Gotta Eat Your Veggies

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Some training just has to be done. Because it is good for you. Even if you don’t love it.

Today’s set is in 2 parts. The first part is primarily freestyle, and the 2nd part is primarily IM. At the end of each round we did some open-ended scull/swim by 25, which allows for some recovery and re-grouping.

JMI = Just make it

FPA = Fastest Possible Average

🥦🥬🌽🥕🍅🥦🌽🫑🌶️🥒🥕

I.M. Finisher

Posted on by rdwoodruff

Coach Heath Grishaw, Liberty University.

“Had a great 200IM practice with the team… I loved the finisher. Essentially a broken 400IM minus a 25 FL and 25 BR. Wanted to see where they might be once you minus the 1:00 worth of rest from the time they go. And then you could easily add the missing 25’s pace into the time to give the hypothetical 400 IM.

Finisher: I put the set on a rest based to help get the guys into a that feeling of the race once they reached the 1×75 BR and 125 FR. Had multiple guys push 1:10 at the end for the 125 and one pushed a 1:08. Had two Pre-Sets before I sent them into this.”

Inside-Out I.M. Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCY

This IM and Free set was a good one for us. The intervals indicated were for a portion of our group with 500 free times generally sub-5:00 and 400 IM times sub-4:20. We really tried to hit the 50s hard, with the big 1:30 interval serving as a decent mental break.

5 x 500
#1 – Free @6:00
#2 – 100 Free/100 IM @6:15
#3 – 100 IM/100 Free @6:20
#4 – 200 IM/100 Fr/200 IM @6:30
#5 – 5 x 100 IM @6:40

7 x 50 FPA (Fastest Possible Average) @1:30
Odds IM Order
Evens Transitions
#2 – Fly/Bk
#4 – Bk/Br
#6 – Br/Fr

5 x 500
Same as before but in opposite
order (finish with 500 free)