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

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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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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