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

IM Stairs

Coach Jorrit Verhaar, Netherlands

As a variation on IM and to focus on endurance and speed, we did some IM stairs. With butterfly and free as the focus of the set and back and breast as a active recovery:

100 easy freestyle

2 x 250 IM Stairs, 20 sec rest interval.
1st stair
1 butterfly 80%
2 backstroke 50-60%
3 breaststroke 50-60%
4 freestyle 80-100 %

20 seconds interval

2nd stair
4 butterfly 60-80%
3 backstroke 50-60%
2 breaststroke 50-60%
1 freestyle 80-100 %

100 easy freestyle.
variation 2

2 sets of
100 easy freestyle
100 IM
100 IM with a * joker :

Keep IM order but replace 1 stroke for of 1 other the strokes.
( example : •worst for best, •slow for fast, •hated for loved)

100 IM
100 IM with a * joker.
100 easy freestyle.
50 the stroke you skipped 😉

We found that
Butterfly, backstroke and breaststroke were replaced in about a 40-40-20 ratio.
It gives sense of swimmer ownership.
And as a coach valuable info about the why a stroke is being skipped 😉

IM Cycles Set

Ryan Woodruff, Lynchburg YMCA

The purpose of this set was to promote Cycle Count awareness while doing some strenuous IM work. For the 150, on the first 50 swimmers did 5 cycles fast fly, then 5 cycles fast backstroke on the second 50 and so on…

For the 300, it became 10 cycles for two 50s. For the 450, it was 15 cycles for three 50s.

On the 200s IM, counting the cycles and seeing how they varied from round to round was a great learning experience — our swimmers improved their understanding of how the strokes affect each other within that event.

14 & Un Workout to Prep For BIG IM Saturday

Mike Cook, Makos Swimming

Warm up

200 mixer x25

200 kick

4x

3×50 free all out

Round 1@50 rest 30

Round 2 @45 rest 45

Round 3 @40 rest 60

Round 4@35

Pre set technique

12 x75 back 25 kick 25 shotgun 25 fast swim @1:15

REPEAT THE 50 set from above but with backstroke and fins fast tempo

200 easy kick

Main set

8×25 breast stroke (get stroke count) @35

5×50 breast with fins @50 stroke count -1

4×25 free all out coach send off 2 second apart

5×100 breast with fins @2:00 stroke count -2

6×25 free all out same as above

NO GLIDE IS ALLOWED IN BREAST STROKE TEMPO

WARM DOWN

Army IM Set

Tim Loeffler, Assistant Coach at West Point

Here is a workout our 400 IMers are doing today at Army. A nice way to get them back into serious IM training and to have them push each other on the descends. We call it “welcome back 400IM”

5×100 Free (120) – 50R 50L

5×100 Kick (150) – one of each plus one IM

5×100 Free IM (130) – descend 1-5

5×100 Pull (120) – descend 1-5

8×25 single arm free (40)

8×50 (55)

odds: Free Swim-Fly Drill 3R 3L 2Full or 2R 2L 2Full – evens: Free Swim-Fly Kick on Back Fast

Main Set

3×50 (45) Free-Fly x 25; work the fly, descend the 50s

3×100 (125) add on a 50 Back; work the back; descend the 100s

3×200 (255) add on a 100 Breast; work the breast; descend the 200s

3×400 (525) add on a 200 Free; work the free; descend the 400s

***Descend to FAST

300 {25 DBL arm Back + 25 Free + 25 Scull}

Finish Set A:

5×300 Pull (330) – last one fast + 6×100 Free IM (130)

Finish Set B:

5×150 FINS or Swim Free (205) + 6×100 Free

IM (130)

This set was originally published here on April 11, 2014