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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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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Aerobic Free/Bk/Br for Mid-IM Stamina

Ryan Woodruff

This set was intended to focus on the middle part of our IM swims. Every swim has a 100 back/100 breast in the middle. That 200 is the focus of the set, and we aimed to descend that 200 across the 8 swims. Any distance before or after that 200 is freestyle. We did this in a SCM pool.

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IM with Fly Underwater Kicking Focus

Chris Brookover, YBCC Phoenix

This one is simple and could be changed around but it turned out really well. The fly 25’s turned out to be more of a kick set than swim.

A+ had 1:20 Base for the IM, A had 1:25 and B 1:30

6 x 25 @ :35 Fly – Minimum FIVE Kicks

4 x 100 @ 1:20 –  25 FR / 25 BK / 25 BR / 25 FR

Rest :40

6 x 25 @ :35 Fly – Minimum FIVE Kicks

Rest 1:00

8 x 25 @ :40 Fly – Minimum SIX Kicks

3 x 200 @ 2:40 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

8 x 25 @ :40 Fly – Minimum SIX Kicks

Rest :40

10 x 25 Fly @ :45 Minimum EIGHT Kicks

2 x 300 IM @ 4:00 75 Free / 75 Back / 75 Breast / 75 Free

10 x 25 Fly @ :45 Minimum EIGHT Kicks

Rest :30

12 x 25 Fly @ :50 Minimum NINE Kicks

1 x 400 IM @ 5:15 100 FR / 100 BK / 100 BR / 100 FR

12 x 25 @ :35 EZ FREE

 

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Aerobic IM Sandwich with Coach Chris Brookover

Chris Brookover, YBCC Phoenix

Warm Up
1 x 400 @ 6:00 Loosen\
4 x 50 @ :45 Drill w/ Forearm Fulcrums
4 x 100 @ 1:30 Descend 1 4

Anaerobic – In Groups off the Blocks:
6 x 75 @ 4:30 – [Two in a Row The Same IM is Two Fly/Btk/BR, Two BK/BR/FR]

Aerobic
3 x 300 @ 4:00 Free
3 x 300 @ 4:30 IM [100 Back / 100 Breast / 100 Free]
3 x 150 @ 2:00 Free
3 x 150 @ 2:15 IM [50 Back / 50 Breast / 50 Free]
3 x 150 @ 2:45 Kick – Choice – Same per 150 [ :55 Base]
3 x 75 @ 1:00 Free
3 x 75 @ 1:05 IM [ 25 BK / 25 BR/ 25 _tatfFR]6t593r8dws
3 x 75 @ 1:20 Kick Choice [ :53.5 Base]

Kicking:
4 X
6 x 25 @ :25
Rest :40

Swim Down
4 x 75 @ 1:30
3 x 50 @ 1:00

 

Breaststroke-Focused IM Set from Coach Ken O’Reilly, Scarlet Aquatics

Ken O’Reilly, Scarlet Aquatics

For this workout, there are about 24 athletes in 4 lanes. In order to facilitate competition during practice, we have 3 swimmers start from each end of the pool in each lane and put a cone on both sides at the middle of the pool. This allows kids starting from opposite ends to race — whomever passes the cone first as they go in opposite directions is winning.

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Back or Breast + IM Finisher

Coach Mike Cook, Mason Makos

For the backstrokes and breast strokers with IM to finish the day off

Our warm up has included these 20 underwater dolphins for the last three weeks. With the goal being 12.5 on odds and 10 meters on evens. Last 4 are always to 15 meter mark. Kids really feel it is improving their turns

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The Downhill IM Set

Ryan Woodruff, Lynchburg YMCA

SCM. This was a pretty challenging IM set for us. Once you get past the 4 x 400, it sort of seems to roll downhill, gathering momentum. IMO = IM order. Thus, a 400 25 IMO/75 free would be done as 25 fly/75 free/25 Back/75 free/25 breast/75 free/25 free/75 free.

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200 Speed Set with Battle Ropes

Ryan Lee
Shawnee Mission Northwest High School

Here’s a set we threw down to get aggressive with their 200 speed. Added battle ropes to produce forearm fatigue as they travel down the rabbit hole of the 200.

*Choice of stroke or IM focus*

1st Round

4×50 (:50) followed by 1x25sec Max effort on the battle ropes
* 1st 50 Max speed                (IM focus – Fly)
  2nd 50 last 12 1/2 max         (IM focus – last 12 1/2 BK)
  3rd 50 last 25 max               (IM focus – last 25 BR)
  4th 50 last 37 1/2 max          (IM focus – last 37 1/2 FR)
2nd Round
3×50 (:50) followed by 2x (20sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed                (IM focus – BK)
  2nd 50 last 25 max               (IM focus – last 25 BR)
  3rd 50 last 37 1/2 max          (IM focus – last 37 1/2 FR)
3rd Round
2×50 (:50) followed by 3x (15sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed                  (IM focus – BR)
  2nd 50 last 37 1/2 max           (IM focus – last 37 1/2 FR)
4th Round
1×50 Max speed(:50)                 (IM focus – FR)
Followed by 4x (10sec Max effort/10sec off) on the battle ropes
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If you like Coach Lee’s set, you may also like his other contributions:

IM Race Pace Transitions

Ryan Woodruff, Lynchburg YMCA

This set was a challenging one for our crew… we had about 50% success with the 100s at P400IM. At the conclusion of this set, we took about 2:00 rest and then did a broken 200 IM. 👍🏻👍🏻👍🏻

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