IM 6-4-2

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

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

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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