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
**************
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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400 IM Test Set with Alex Morris of KC Blazers

Alex Morris, Kansas City Blazers

One round of each stroke, take the average of each round of 3×100 and add together for an estimated 400 IM time.

4 rounds, IM order by round:

4×25 desc 1-4 @ :30

3×100 stroke @ 1:45 best average/AFAP

2×50 kick/scull @ 1:00

1:00 rest between rounds

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Dayton Raider Mountain

Gary Galbreath, Head Coach of the Columbia Swim Club, formerly of the Dayton Raiders

This set was originally published to the blog in 2010.

Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters

25 Kick@ 30

4 x 50 @ 45 Descend 1-4

Free

75 Kick@ 1:30

4 x 100 @ 1:30 Descend 1-4

25 Stroke/50 Free/25 Stroke

125 Kick @ 2:30

4 x 150 @ 2:05 Descend 1-4

Free

175 Kick@ 3:30

4 x 200 @ 3:00 Descend 1-4

BackStroke

225 Kick @ 4:30

4 x 250 @ 3:15 Descend 1-4

Free

275 kick@ 5:30

4 x 300 @ 4:30 Descend 1-4

100 IM/100No Free/100 Free

325 Kick @ 6:30

4 x 350 @ 4:25 Descend 1-4

Free

375 Kick@ 7:30

4 x 400 IM @ 6:30

#1 4 x 100 IM

#2 100IM/200 IM/100IM

#3 2 x 200 IM

#4 Reverse 400 IM

8800 meters

Big Set with Quality 100s

Ryan Woodruff, Lynchburg YMCA

LCM. The intervals for the longer swims were pretty loose on this set, and we got some good results out of the dive 100s, particularly for early in the season. On the black sets, swimmers could pick the freestyle or FRIM (IM with free instead of fly) track. On the purple 100s, the instructions were to pick one stroke and stick with it or go in IM order.

Really Hard IM Set

Ryan Woodruff, Lynchburg YMCA

9 x 800 @ 13:00

#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM faster
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort

Descend 1 – 5 – 9

FRIM = Free IM (Free, Back, Breast, Free)

Editor’s note: This set was originally posted to this blog in July 2012