Tag: IM

IM Set in SCM

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Ryan Woodruff, Lynchburg YMCA

We did this set in a 25m pool. Swimmers on this interval had best times range from 1:51-2:00 in the 200 yard IM. They got 3-5 seconds rest on the 150s and were getting :50-1:00 rest on the 200 IM in each round.

IM Transitions and Descend

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Ryan Woodruff, Lynchburg YMCA

SCY

We had a very full pool for this workout , with many of our collegiate swimmers home for the holidays. This set allowed us to get in some work that works for everyone. Intervals were spacious and allowed for some solid descending work. Saw some good speed on the final 100 off the block.

IM Set Geared Toward the Freestyle Leg

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Coach Gwynn Harrison, Bridgewater College

25m pool

4 x 500 (broken into)

75 Fly…..25 Back (on 1:45)

75 Back…25 Breast (on 1:45)

75 Breast…25 Free (on 1:50)

***Work good turns, fast exchanges. The 75s are controlled, the 25s are FAST.

75 FAST Free on 1:15

50 FAST Free on 1:00 (Goal: under your 200 IM free split goal)

25 Sprint to FAST finish

50 Easy – Regroup, about :30 extra between sets

IM Set with Bridgewater College

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Gwynn Harrison, Bridgewater College

SCM

6 x 25 w/ MONOFIN – odds kick, hands at side….evens swim for form on 30

3 x 100 Fly – 75 Build to RED, 25 Free DPS on 1:40

200 IM @ RED on 3:10

6 x 25 Back – Odds kick with hand crossed in front/ Evens Extended breakouts on :30

2 x 200  – 150 Build to BLUE / 50 Free DPS on 3:10

1 x 300 IM (75 each stroke – build to FAST exchanges) on 4:45

6 x 25 w/ MONOFIN – Swim Breaststroke on :30

1 x 400 IM FAST, TIMED

100 Easy – Regroup

8 x 25 on :25 Free – Build into fast flip

2 x 100 w/ FINS + Paddles FAST on 2:00

300 Recovery – 75 Back (25DAB)75 free

I.M. Mystery Sandwich

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Ryan Woodruff, Lynchburg YMCA

SCM

This set is a spin on a classic IM set. We build up from 50 to 150 like we are getting ready for a 200 IM. Instead of a 200, the IM swim in the middle of the set is a mystery distance ranging between 100 and 1000m, to be announced just before it is swum.

We did 3 rounds as shown. The mystery distance ms we did were 300, 400, and 100m. The 100 was done FAST for time.

Bit of Everything

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Ryan Woodruff, Lynchburg YMCA

LCM

We needed an all-purpose practice with a little bit of everything. This set was done in a 50m pool. (Olympic course).

3 rounds:

1 x 400 Free @ 5:20 Paddles & snorkel, steady pace but sprint 2 strokes into every turn

2 x 200 IM @ 3:10 Descend 1-2

3 x 100 No Free

Rd 1 – Descend 1-3 @ 2:00

Rd 2 – 50 fast/50ez @ 2:30

Rd 3 – FPA (Fastest Possible Average) @ 3:00

IM Sprint Day

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Shawn Anderson, Swim Streamline at Northampton

The IM’s work on sprinting at Race Pace (RP) while the 50 Free drill forces us to focus on head and hand placement when tired.

TAO Drill (Tarzan, Alligator, Olympian) – This is a freestyle drill dividing the 25 yards (1 pool length) into thirds.

  • 1st – Third: Head is up looking straight ahead, hands entering the water at 11 and 1 o’clock
  • 2nd- Third: Head looking straight ahead, nose underwater, the eyes above water, hands entering the water at 11 and 1 o’clock
  • 3rd – Third: Head is down, hands entering the water at 11 and 1 o’clock

The set is done 3x times through, decreasing the 100s by 25 each and 10s off the interval each round. If you need more rest lengthen the 50-EZ interval as we want the swimmer performing the TAO drill when tired to force focus on head and hand placement/control.

Round 1
1×100 Fly RP @ 1:10/1:20/1:30
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

2×100 Back RP @ 1:10/1:20/1:30
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

3×100 Breast RP @ 1:10/1:20/1:30
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

4×100 Free RP @ 1:10/1:20/1:30
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

Round 2
(50 have more time to permit walk back to blocks)
1×75 Fly RP @ 1:00/1:10/1:20
50-EZ (25xTAO Drill/25 Swim) @ 1:10/1:20

2×75 Back RP @ 1:00/1:10/1:20
50-EZ (25xTAO Drill/25 Swim) @ 1:10/1:20

3×75 Breast RP @ 1:00/1:10/1:20
50-EZ (25xTAO Drill/25 Swim) @ 1:10/1:20

4×75 Free RP @ 1:00/1:10/1:20
50-EZ (25xTAO Drill/25 Swim) @ 1:10/1:20

Round 3
1×50 Fly RP @ 50/60/1:10
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

2×50 Back RP @ 50/60/1:10
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

3×50 Breast RP @ 50/60/1:10
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

4×50 Free RP @ 50/60/1:10
50-EZ (25xTAO Drill/25 Swim) @ 1:00/1:10

To make the set more challenging you can:

  • Flip the count on yardage by starting with 50 and work towards 100s
  • Flip the order of the quantity, start with 4×100 Fly and count to 1×100 Free
  • Add another set going down to 25’s


Note: 

This set can be done with age group kids by starting with 75’s and counting down to 25’s and adjusting the time to fit the group.

IM Challenge Set

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Ryan Woodruff, Lynchburg YMCA

We did this set the other day with a few of our 13-14 year-olds in SCY. It proved to be a motivating and challenging set.

In each 8:00 part, the goal was to do as many repeats of the given distance and stroke as possible. We recorded the total distance covered, which allowed us to calculate average pace and set goals for possible future sets.

Shorty IM Set

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Ryan Woodruff, Lynchburg YMCA

SCM. This IM set turned out to be a good challenging one for our group. The 150s IM were done with 50m of 2 strokes and 25m of the other two strokes, with the assignments rotating each rep. For example, #1 was 50 fly/50back/25 breast/25 free. We used 4 different intervals for our group in a 25m pool.