Ryan Woodruff, Lynchburg YMCA
LCM
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Tag: IM
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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3 Round IM Set
Coach Mike Pestorius, Somerset Valley YMCA
Water! It’s easy for us as coaches to take it for granted. It only makes sense then, that we should try to ensure that every human being has access to clean water. We have started a campaign through charity:water to help end the water crisis in Africa. To find out more or donate, see Swim Coaches for Clean Water
IMX Workout with Makos
Coach Mike Cook, Mason Makos
Putting all the IM work and wall work into a workout for IMX.
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IM Set #138
Ryan Woodruff, Lynchburg YMCA
SCY
Water is what we as coaches and swimmers are all about. We have started a campaign to help end the clean water crisis in Africa. To find out more or donate, see Swim Coaches for Clean Water
Kick + FrIM
Ryan Woodruff, Lynchburg YMCA
SCM. These two sets were a pre-amble to our main set.
FrIM = FreeIM, which is IM with Freestyle in place of fly.
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IM Transition 100s
Ryan Woodruff, Lynchburg YMCA
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Big Rest Fly + NoFlyIM
Ryan Woodruff, Lynchburg YMCA
SCM. We split the fly out into intervals that allowed us to not have to dodge swimmers coming the opposite direction. We got some pretty good efforts on the black parts, and some had the option to do bk-fr instead of bk-br-fr.
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Age Group Quality IM with Coach Mike Cook
Mike Cook, Mason Makos
We took advantage of having the whole pool today with our 12 and unders today. We got some really good results from this set leading into our first meet this weekend after the holidays
IM Workout for 14 & Unders
Mike Cook, Mason Makos
This was built off the last 3 weeks. Tuesday was a free day with 200s. No interval today. All on coaches go. Focus on the rules as you work through it
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Medley Turn Madness
Ryan Woodruff, Lynchburg YMCA
F.T. = fast turns
Big IM Set
Ryan Woodruff, Lynchburg YMCA
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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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