Ryan Woodruff, Lynchburg YMCA
Editor’s note: This set was originally published to the blog in 2014.
Tag: IM
Sneaky 400 IMs
Greg Johnson, Greater Pensacola Aquatic Club
Editor’s note: This post was originally published on this blog in November 2012.
The I.M. Merry-Go-Round
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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12 & Under IM with the Makos
Mike Cook, Mason Makos
12 & Under Age Group workout trying to get them to understand how to race the IM.
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IM Day with All-Star Aquatics
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.”
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Weak Stroke/Best Stroke IM Set
Ryan Woodruff, Lynchburg YMCA
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IM/Free Ascend/Descend Set with Cornell University
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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IM Descending Transitions
Ryan Woodruff, Lynchburg YMCA
The first 50 is always strong to simulate some IM fatigue… and descend the last 100s 1-3. Intervals were for our squad in SCM.
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IMX Prep with All-Star Aquatics
Chris Schlegel, Head Age Group Coach, All Star Aquatics
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IM set with Coach Karissa Kruszewski
Karissa Kruszewski, UCLA Swimming
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Swimming is the #FunnestSport, Particularly when Shared
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).
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Chris Bushelman led the warmup, which allowed everyone to make a new friend and get to know each other:
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Coach Morgan Cordle led the IM/Stroke Group:
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Coach Jonathan Kaplan led the Sprint Group:
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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
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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
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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)
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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.
Kick for Distance and Aerobic Descend
Ryan Woodruff, Lynchburg YMCA
100s IM and Kick
Mike Cook, Mason Makos
Middle IM Work
Ryan Woodruff, Lynchburg YMCA
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One of My Favorite Sets for 400 IMers
Ryan Woodruff, Lynchburg YMCA
SCY
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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
Aerobic Everything Set
Ryan Woodruff, Lynchburg YMCA
We did this one recently to get some swimming done and hit a little of each stroke before doing some quality swims off the block.
I.M. Sizzler
Ryan Woodruff, Lynchburg YMCA
SCM. This one took an old concept of building up the distance to a 200 IM and added a few descending 200 IMs to finish with a punch!
IM Prep Set
Ryan Woodruff, Lynchburg YMCA
This set was a lead-in for our main quality set — just a chance to work some technique and make sure every stroke was ready to go.
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Saturday Madness
Mike Cook, Mason Makos
1 of our favorite ways to start practice is w/ a good quote. Here’s a bunch to try, conveniently divided by the occasion in which you might want to use them: https://swimmingwizard.com/e-books/
The Big Set
Ryan Woodruff, Lynchburg YMCA
6,400 SCM
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
Fun Challenge Set
Ryan Woodruff, Lynchburg YMCA
Fun challenge set combining a little technique work, quality, and some underwater kicking across our 6 lane pool.
IM Set for Endurance
Ryan Woodruff, Lynchburg YMCA
This set was originally published to the blog in 2017.
IM Set #63
Ryan Woodruff, Lynchburg YMCA
LCM
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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
IM Set to get them REALLY Cookin’ with Coach Westerberg
Coach Gordy Westerberg, Clovis Swim Club
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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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