14 & Un Workout to Prep For BIG IM Saturday

Mike Cook, Makos Swimming

Warm up

200 mixer x25

200 kick

4x

3×50 free all out

Round 1@50 rest 30

Round 2 @45 rest 45

Round 3 @40 rest 60

Round 4@35

Pre set technique

12 x75 back 25 kick 25 shotgun 25 fast swim @1:15

REPEAT THE 50 set from above but with backstroke and fins fast tempo

200 easy kick

Main set

8×25 breast stroke (get stroke count) @35

5×50 breast with fins @50 stroke count -1

4×25 free all out coach send off 2 second apart

5×100 breast with fins @2:00 stroke count -2

6×25 free all out same as above

NO GLIDE IS ALLOWED IN BREAST STROKE TEMPO

WARM DOWN

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

"Who Will Survive?" Short Set for 400 IMers

Gary Galbreath
Columbia Swim Club
3 x
200 IM @ 2:30 Strong Effort
400 IM @ 5:00  Go Double the 200 Time          
7 x 50
            #1 Free (EZ) 45
            #2 Fly/Back (AFAP) @ 35
            #3 Free (EZ) @ 45
            #4 Back/Breast (AFAP) @ 35
            #5 Free (EZ) @ 45
            #6 Breast/Free (AFAP)@ 35
            #7 Free (EZ) @ 45
AFAP = As Fast As Possible
Coach Galbreath has been a frequent contributor.  See his other posts here.

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.

IM Ready with Coach Mike Cook

Coach Mike Cook
Mason Makos

We are 2 weeks out from our IMX meet and so we did this set with our senior prep group(11-14)

4×200 IM/free @2:45
4×100 IM FAST@1:40
4×50 fly/back @1:00

3×200 IM/free@2:45
3×100 IM FAST @1:30
3×50 back /breast @50

2×200 IM/free@2:45
2×100 IM FAST@1:20
2×50 breast/free@1:00

1×200 IM/free@2:45
1×100 IM FAST @1:15
1×50 free all out

1×400 IM ( get out and dive at each wall how tight can you make those streamlines)

All 200 IM are distance for stroke on IM portion.  All free is fast

Free/Kick/IM/Underwater with Coach Brad Herndon

Brad Herndon
Head Coach
GCY Makos

GCY Makos National Team 1/3/2018

Warm-Up (24 min, 1500):
500-400- 300-200- 100
Swim – Kick w/ Fins – FR Pull – IM – Drill w/ snorkel

Pre-Set (22 min, 1200):
8 x 50 Free Kick Only @:55 (Board)
   :40 sec transition
8 x 50 FR Pull Only @:50 (Buoy, paddles, snorkel)
   :20 sec transition
8 x 50 FR Swim Only @:45 (Continuous Boil Kick)

Main Set 1 (44 min, 2400):
Underwater focus, pop up “between the 15m marks” every length!
4x
3 x 50’s Kick @ 1:00 (no board, max out underwaters)
      First – Fly/Back on back, Second – Back/Breast on back, Third- Breast/free
      on stomach (MAX underwaters on fly, back, and free kicks)
3 x 50’s Swim @ :55
      First – Fly/Back, Second – Back/Breast, Third – Breast/Free
      Execute turns efficiently , max underwaters
3 x 100 IM’s @ 1:45
     All 3 = Max Underwaters Descend, 3 rd is all out still with max underwaters!

Main Set 2 (18 min, 1200):
8 x 150’s @ 2:15 with fins
1-4 Freestyle w/ paddles and short fins, DESCEND!
5-8 Back, long fins, no paddles, focus is on underwaters popping up between
the yellow, still descend time! ALWAYS max out last 25 underwater effort!

Cool Down (2 min, 100):
EZ choice 100 minimum

TOTAL = 6500

200s Inferno with Coach Wibke Ahrens

Wibke Ahrens
Head Coach
Schwimmverein Mannheim/ Germany

*Two hundreds inferno*
 
Warm up:
4x 150m  @ 3:00  IMO bw (starting with free)  50 stroke/ 50 kick/ 50 drill
12x 25m  @ 0:35  1x uw kick (side/back/front)/ 1x free min. cycle counts
                            w/ fins
1x 100m  @ 2:00  ez
 
Main set:
5x 200m  @ 3:30  IM/ Bk or Br (all 5 the same)  80% effort
1x 200m  @ 3:15  free
4x 200m  @ 3:35  IM/ Bk or Br (all 4 the same)  85% effort
1x 200m  @ 3:15  free
3x 200m  @ 3:40  IM/ Bk or Br (all 3 the same)  3” faster
1x 200m  @ 3:15  free
2x 200m  @ 3:50  IM/ Bk or Br (all 2 the same)  3” faster
1x 200m  @ 3:15  free
1x 200m  @ 4:00  IM/ Bk or Br   all out
1x 200m  @ 3:15  free
 
1x 200m  @ 4:00  ez w/ fins
 
Warm down:
8x 50m  @ 1:10  25 without breathing (free/ fly/ uw kick/ pull out)
                         25 ez
1x 200m             ez 
 
5800 scm/ 120 min  
 
We did the main set in three groups with different send offs depending on the personal best.
The fastest group did it the way written above.
The second group started with a send off 3:50 and ended with 4:10.
The third group (some younger swimmers) did the same send off like group one but only 150s.
 
Enjoy!! 🙂