IM Set with Best/Worst

Ryan Woodruff, Lynchburg YMCA

We did this IM set LCM. It got a little hairy/confusing in the second round when we went 200 to 50 instead of 50 to 200.

The 50s in between were best non-free (for non-IMers) or worst non-free (for IMers). The IMers were thus working on their weakness. Being able to go best stroke allowed the non-IMers to make the set a little more relevant for them.

IM “Fail” Set

Chris Brookover, MLY Phoenix, Greater Philadelphia YMCA

This set was really good, an actual “fail” set only 3 of the 9 A+ made it. (A+, A/B, C refer to different interval groups)

A+

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:45 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:35 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:25 75 FR / 25 BK / 25 FR / 75 FR

A / B

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:50 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 2:40 75 FR / 25 BK / 25 FR / 75 FR

C

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:30 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:10 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:00 75 FR / 25 BK / 25 FR / 75 FR

200 Free Prep and Fast Stroke

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)

Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)

IM Set with the Blazers

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. We are still not back to full training capacity yet.

4 rounds:

  • 3×50 build @ :50 – IM order by round
  • 125 “IM” (50 fly/25 bk/25 br/25 Fr) @ 1:50
  • 2×75 @ 1:10 – 1 50 bk/25 br, 1 25 bk/50 br (work the 25, 50 is smooth)
  • 100 free @ 1:20
  • 6×25 @ :40 sprint kick

IM Warmup

Ryan Woodruff, Lynchburg YMCA

In the past, we have often done a “standard warmup” 90+% of all practices. We have a good routine and it has served us well.

As we come back from the pandemic, I am no longer doing standard warmup (for now).We have shorter practices and I don’t want us to fall into any routine — I want to keep everyone on their toes. Here was our warmup preparing for today’s IM set.


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IM’ers Delight

Ryan Woodruff, Lynchburg YMCA

SCY. Every good IMer needs to be a breaststroker. This set worked a little of both. We started from the shallow end of our SCY pool, so the 200 breast included 20 eggbeater kicks in a vertical streamlined position in the middle of each 50 where we would have deep water.

This set was first published to this blog in May 2020.

Pound that IM and Free

Ryan Woodruff, Lynchburg YMCA

SCM. This set worked well for us, meaning we got some excellent efforts and good times at the end of the set.

The instructions matched the intervals – the IM swims descend to an all-out 400 IM. The freestyles start off with a very strong 400 free and ascend to a smooth 100.

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The I.M. Merry-Go-Round

Ryan Woodruff, Lynchburg YMCA

SCM. We did this IM Set recently. At the conclusion of the set I asked each swimmer two give me two scores on a scale of 1-10. The first score was for how challenging the set was (lowest score was an 8), the second was for how well they thought they did (lowest score was a 7).

Note the stroke instructions on the right were different for each of the four parts on each round. On the 16×25 of the fly round, the EZ 25 was permitted to be freestyle, but on all other rounds all 25s were of the specific stroke.

Total distance: 4,000m

Total time: 1 hour, 20 minutes

Q: Why is it called the “I.M. Merry-Go-Round”?

A: Because it looks fun, but after an hour you can’t wait for it to stop!

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