Mike Cook, Mason Makos
Tag: IM
Middle IM Work
Ryan Woodruff, Lynchburg YMCA
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One of My Favorite Sets for 400 IMers
Ryan Woodruff, Lynchburg YMCA
SCY
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IM 6-4-2
Ryan Woodruff, Lynchburg YMCA
SCM
1 x 600 IM/Bk/IM/Br/IM/Fr by 100 @8:30
1 x 400 free steady w snorkels, optional paddles @5:30
1 x 400 IM/Bk/IM/Br by 100 @5:40
1 x 400 Free same as above
1 x 200 IM @2:50 Goal is to be within :30 of best SCY time )swimming in SCM)
1 x 400 free same as above
Aerobic Everything Set
Ryan Woodruff, Lynchburg YMCA
We did this one recently to get some swimming done and hit a little of each stroke before doing some quality swims off the block.
I.M. Sizzler
Ryan Woodruff, Lynchburg YMCA
SCM. This one took an old concept of building up the distance to a 200 IM and added a few descending 200 IMs to finish with a punch!
IM Prep Set
Ryan Woodruff, Lynchburg YMCA
This set was a lead-in for our main quality set — just a chance to work some technique and make sure every stroke was ready to go.
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Saturday Madness
Mike Cook, Mason Makos
1 of our favorite ways to start practice is w/ a good quote. Here’s a bunch to try, conveniently divided by the occasion in which you might want to use them: https://swimmingwizard.com/e-books/
The Big Set
Ryan Woodruff, Lynchburg YMCA
6,400 SCM
The 9 x 4
Ryan Woodruff, Lynchburg YMCA
9 x 400 IM done as…(SCM)
#1
12 x 25 fast @:30 (4 each fly/bk/br)
1 x 100 free strong & steady @1:20
#2
4 x 100 IM @ 1:30 Descend 1-4
#3
1 x 400 IM @6:30 (descend #3-6-9)
#4
8 x 25 fast @:30 (4 each fly/bk)
1 x 100 breast strong & steady @1:30
1 x 100 free strong & steady @1:20
#5
2 x 200 IM @3:00 descend
#6
1 x 400 IM @6:30
#7
4 x 25 fast fly @:30
1 x 100 strong & steady bk @1:25
1 x 100 strong & steady br @1:30
1 x 100 strong & steady fr @1:20
#8
1 x 400 IM ez @6:30
#9
1 x 400 IM fast
Fun Challenge Set
Ryan Woodruff, Lynchburg YMCA
Fun challenge set combining a little technique work, quality, and some underwater kicking across our 6 lane pool.
IM Set for Endurance
Ryan Woodruff, Lynchburg YMCA
This set was originally published to the blog in 2017.
IM Set #63
Ryan Woodruff, Lynchburg YMCA
LCM
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Breaking Down I.M. for Speed
Jane Worden, Palo Alto Stanford Aquatics
1 x 400IM @ 6:00 steady effort
2 x 200 stroke choice @ 3:00 descend to +15 of best time
1 x 400IM [75 @ 1:10/ 25 all out @ :30] @ gather
4 x 100 stroke choice @ 2:00 descend to +7 of best time
1 x 400IM [50 @ :45/50 all out at :45] @ gather
8 x 50 stroke choice @ 1:00 descend 1-4, 5-8 to +4 of best time
1 x 400IM [25@ :30/75 all out @ 1:10]
16 x 25 @ :30 best average
IM Set to get them REALLY Cookin’ with Coach Westerberg
Coach Gordy Westerberg, Clovis Swim Club
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Sneaky Hard IM Set with Coach Westerberg
Coach Gordy Westerberg, Clovis Swim Club
NB = No Breath (8 minimum strokes, otherwise they kick the whole way UW).
Sailboat ⛵️ is catchup drill straight above the shoulders in the air.
Tap is Double arm backstroke where they tap the back of the hands together above the water (straight over the face).
Dbl K is 1 pull then 2 kicks
F/Kn/SW is Fist-Knuckle-SW; so it’s actually fist-fist-knuckle-knuckle-SW-SW by stroke (so that is 6 strokes)
IM Long Swim and GO!
Ryan Woodruff, Lynchburg YMCA
SCY. The objective for this set was to perform a long-ish swim of one stroke and then hit a strong swim of the next IM stroke to practice the physical transition from one stroke to another. For the fly round, we did only 5 cycles each 25 just to keep the technique together. The first round was fly & back, the second round was back & breast, and the third round was breast & free.
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Progressive Fast IMs
Ryan Woodruff, Lynchburg YMCA
We did about 2k m of IM work leading into this one, which turned out some pretty good results on #3, #6, and #9.
9 x 200 @ 3:30 (SCM)
3x: #1 – 15m fast IM order/35m EZ free
#2 – 25m fast IM order/25m EZ free
#3 – Fast IM
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IM Workout inspired by Kim Brackin
Ryan Woodruff, Lynchburg YMCA
This workout was partly inspired by Kim Brackin’s recent article on USA Swimming.
IM Fartlekking
Ryan Woodruff, Lynchburg YMCA
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Version of Sweetenham’s Aerobic IM Set for Capacity
Ian Goss, Stingrays Swimming
SCM
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Butterfly and the Disappearing 200 IM
Ryan Woodruff, Lynchburg YMCA
The first one is essentially a 200 IM. Gradually, the fly takes over and the IM part disappears a 25 at a time.
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FreeIM and Cycle Count
Ryan Woodruff, Lynchburg YMCA
FRIM = fr/bk/br/fr
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IM Set #173
Ryan Woodruff, Lynchburg YMCA
SCM
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Middle IM Work with Makos Prep
Mike Cook, Mason Makos
Underwater Kicking & IM Blast Set
Ryan Woodruff, Lynchburg YMCA
This workout involved two stations – one working underwater kicks and one doing an IM set. We did each station 3 times — the cord set was the same each time, and the IM set progressed through the three versions listed. The 3rd round was essentially a broken 400 IM.
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IM and Free (long set)
Ryan Woodruff
All IMs were 100IM repeats, with fly kicking on back in stead of fly swim. All free up to the 500 was with snorkel. All free after that with paddles breathing every 3 and 4 dolphin kicks off the wall. SCM
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Fly + IM and Bk/Br
Ryan Woodruff, Lynchburg YMCA
SCM. Swimmers did IM set plus either the breast or back set
Meat Grinders
Coach Ethan Leach
This set is called “Meat Grinders.” It says to do 2 rounds, but it was built to be stopped around halfway through the first round and started over, pushing the swimmers to their limit.
2 x [8 x 50 ALL OUT SPRINT, from the block, last person touch]
FL down, IMO back
(example: #1 FL/FL, #2 FL/BK, #3 FL/BR…)
Really emphasize the fact that the entire set is ALL OUT, so that when they start to slack off you threaten them with starting over again.
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Fly-IM Set
Ryan Woodruff, Lynchburg YMCA
SCM
The last part was essentially a broken 400 IM. Swimmers said they liked the set and did well on the last portion.
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