Tag: IM

The I.M. Merry-Go-Round

Posted on by rdwoodruff

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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IM Day with All-Star Aquatics

Posted on by rdwoodruff

Chris Schlegel, Head Age Group Coach, All Star Aquatics

“Another practice pre-IMX meet. Definitely challenged the top end today. Pre-Set was working UWD focusing on the power & speed you need to breakout properly. Most did 6-8 UWD focusing on the last 2-4 faster & harder in both directions.”

2020.01.27 schlegel 12020.01.27 schlegel 22020.01.27 schlegel 3

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IM/Free Ascend/Descend Set with Cornell University

Posted on by rdwoodruff

Jake Lichter, Assistant Men’s Swim Coach, Cornell University

This was a great workout because our guys attacked the first 200 like it was the only one. We had a hand full of swimmers go sub 2:00 with the fastest guy going 1:55.8. It was a challenge for them to maintain the effort as they Ascended because we limited by how much they could slow down. By the time they got to #8 & #9 they were able to recover enough to be able to give a best effort on the final 200 free with most guys under 1:50 and a 1:43.4 as the fastest. OTB = Off the blocks

15:00 Dynamic Dryland

Warmup:

400 Fr-IM
4 x 100 IMO Drill on 1:30
8 x 50 on :50
fly/back
back/breast
breast/free
free/back

16 x 25 IMO Dec 1-4 on :30

20 x 50 kick on 1:00
4 hard 4 ez
3 harder 3 ez
2 harder 2 ez
1 hardest 1 ez

6 x 75 on 1:10
fly/back/breast
back/breast/free
free

10 x 200 on 3:00
Odd: IM Ascend 1-5
#1: OTB For Time #2: No more than 10 seconds Slower #3: No more than 5 seconds slower
Even: Free Descend 1-5
#10: OTB for Time
200 loosen

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Swimming is the #FunnestSport, Particularly when Shared

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Ryan Woodruff, Lynchburg YMCA

Morgan Cordle, 757 Swim

Jonathan Kaplan, Chris Bushelman, Jessica Laird, and Steve Medei, SwimRVA

This past Saturday, we brought our three teams together in Richmond, VA for a combined long course practice. We had three groups (Sprint, IM/Stroke, and Distance).

*********

Chris Bushelman led the warmup, which allowed everyone to make a new friend and get to know each other:

**********

Coach Morgan Cordle led the IM/Stroke Group:

**********

Coach Jonathan Kaplan led the Sprint Group:

——-

Initial Speed for 50 free

4 x HVOs

4 x Dive 30m sprint w specific breath placement

*count breaths to come on bottom

*150 easy after each and rest 1:30-2:00

—-

Sustained Speed for 50 free

(Cone at approx 20m)

With fins, Swim medium tempo no breath to the cone, take a breath, and then sprint 10 cycles no breath, take a breath then finish to the wall. 150 easy after each and rest 1:30-2:00

——

100 Finish Speed and Tempo

3 rounds of Countdown Sprints w/Fins

followed by 4 x 25 breath restrictions (breath count goes lower each round)

For an explanation of countdown sprints, check out this article from SwimSwam featuring Coach Jonathan

*********

Coach Ryan Woodruff led the distance group:

After the workout, we had breakfast together at the pool and had some time for socializing.

Thank you SwimRVA for hosting us all! This was a great idea.

IM 6-4-2

Posted on by rdwoodruff

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

The 9 x 4

Posted on by rdwoodruff

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

Breaking Down I.M. for Speed

Posted on by rdwoodruff

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