Tag: IM

The IM Surprise Transition Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

20 x 50 @ 1:00 (mostly), all at 400 IM pace
Start with fly, and keep doing fly until coach announces at a time of his/her choosing, that this will be the last one fly.  Swimmers do that repeat fly @:40, and then immediately do the next one backstroke.  So the stroke transition happens at a time the athletes are not anticipating.  Keep swimming backstroke until the coach decides to transition to breaststroke, etc.

IM Race Pace Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set was intended to help us practice IM transitions.  We did the 50s fly and the 25s backstroke on the first round, with the focus being on hitting that pace on the 3rd 50, then nailing the 25s.  Second round was Back and Breast, third round Breast and Free. Swimmers then repeated it for rounds 4-6 or went stroke instead of IM.

6 rounds:
    3 x 50 descend to P200
         #1 at P200 +2-3 seconds @ 1:00
         #2 at P200 +1-2 seconds @ 1:00
         #3 at P200 @:03 rest, go straight into
    4 x 25 Fastest Possible Average @ :05 rest
    400 Smooth Free Breathe Every 3 & 4 dolphin kicks off the wall

Friday the 13th IM Set with Coach Clarke Nyman

Posted on by rdwoodruff

Clarke Nyman
Eagle Swim Team

Props for this set goes out to Carl Barr from Mariner Swim Club, as he came up with the concept.  This is now a staple set for Eagle Swim Team in Peak Season.  It’s great that it falls on Friday the 13th this year, just adds to the tears collected.  
[ALL from a dive RACE] [rest interval is climb out and step up]
[#1]   1×100- 25 Fl/Bk/Br/Fr
[#2]   1×125- 50 Fl/ 25 Bk/ 25 Br/ 25 Fr
[#3]   1×150- 75 Fl/ 25 Bk/ 25 Br/ 25 Fr 
[#4]   1×175- 100 Fl/ 25 Bk/ 25 Br/ 25 Fr
[#5]   1×200- 100 Fl/ 50 Bk/ 25 Br/ 25 Fr
[#6]   1×225- 100 Fl/ 75 Bk/ 25 Br/ 25 Fr
[#7]   1×250- 100 Fl/ 100 Bk/ 25 Br/ 25 Fr
[#8]   1×275- 100 Fl/ 100 Bk/ 50 Br/ 25 Fr
[#9]   1×300- 100 Fl/ 100 Bk/ 75 Br/ 25 Fr
[#10] 1×325- 100 Fl/ 100 Bk/ 100 Br/ 25 Fr
[#11] 1×350- 100 Fl/ 100 Bk/ 100 Br/ 50 Fr
[#12] 1×375- 100 Fl/ 100 Bk/ 100 Br/ 75 Fr
[#13] 1×400- 100 Fl/ 100 Bk/ 100 Br/ 100 Fr
(Fly around #7 or #8 can be edited to single arm combos for those swimmers weaker in this stroke, to prevent shoulder injury and quality of the stroke)
… if it wasn’t Friday the 13th and you want more Breast and Free work, it could also be done this way
[ALL from a dive RACE] [rest interval is climb out and step up]
[#1]  1×100- 25 Fl/Bk/Br/Fr
[#2]  1×125- 25 Fl/ 25 Bk/ 25 Br/50 Fr
[#3]  1×150- 25 Fl/ 25 Bk/ 25 Br/75 Fr 
[#4]  1×175- 25 Fl/ 25 Bk/ 25 Br/100 Fr
[#5]  1×200- 25 Fl/ 25 Bk/ 50 Br/100 Fr
[#6]  1×225- 25 Fl/ 25 Bk/ 75 Br/100 Fr
[#7]  1×250- 25 Fl/ 25 Bk/ 100 Br/100 Fr
[#8]  1×275- 25 Fl/ 50 Bk/ 100 Br/ 100 Fr
[#9]  1×300- 25 Fl/ 75 Bk/ 100 Br/ 100 Fr
[#10] 1×325- 25 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#11] 1×350- 50 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#12] 1×375- 75 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#13] 1×400- 100 Fl/ 100 Bk/ 100 Br/ 100 Fr

I.M. Fartleking

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Fartlek = continuous swim. Start off with the fly instructions, then when wrench bangs on side of pool, sprint fly into turn and sprint 25 back. Then follow back instructions. Repeat for Bk-Br and Br-Fr transitions.

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Dryland Descend Fartlek Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

3 x 9:00 continuous @ 10:30
   50 freestyle smooth breathing every 3
   10 squats
   50 freestyle from dive @ ~P200 +2
   5 push-ups
  50 freestyle from dive all out
  3 in & outs (climb out of pool, hop back in)
Do as many rounds as possible in 9:00

2nd 9:00 – swimmers do br or fly
3rd 9:00 – swimmers do backstroke

Overdistance IM set with Coach Alex Baxter

Posted on by rdwoodruff
Alex Baxter

Associate Director of Competitive Aquatics
Wilton Y Wahoos
 

This week I’m working with my top group of 11-12 year old kids on some over distance swims. I have two goals with this; 1- help the kids prepare for longer swims and longer sets in our Junior group without anyone losing count or focus. 2- use the longer swims to help the kids develop a sense of pace. This set from the other night worked well on both accounts.
1×450 progressive IM treadmill (25fly 50free 25fly 25back 50free 25fly 25back 25breast 50free 100 IM 50free). :45R
2×350 150 free 50 kick 150 free (2nd 150 needs to be faster than first 150) :45R
3×250 100 IM 50 back 100 IM (2nd 100 IM faster than 1st 100 IM. Think of a 200 IM where 1st length of each leg is DPS and 2nd length of each leg is fast). :30R
4×125 fins 100 free descend 25 prime fast on 1:55

Fly Plus No-Fly IM with Coach Chris Brookover

Posted on by rdwoodruff

Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming 

I read yesterday that Paul Yetter does not like to do Fly in IM sets.
I agree, breaking stroke kills me. Here is a set that can accomplish both.

4 x 25 Fly @:45
3 x 300 IM @ 4:00 (100 BK, BR, FR)
8 x 25 Fly @ :45
4 x 225 IM @ 3:00 (75 BK, BR, FR)
12 x 25 Fly @:45
5 x 150 IM @ 2:00 (50 BK, BR, FR)
16 x 25 Fly @:45
6 x 75 IM @ 1:00 (25 BK, BR, FR)
4000 yds   70 min.

 

Another Excellent IM Set with Nittany Lion Coach Ryan Sprang

Posted on by rdwoodruff

Ryan Sprang
Head Caoch
Nittany Lion Aquatic Club

Tuesday June 28th 2016 – Done in LCM

Main Set -Upper IM
4 x 100 @ 1:50 50 fly from dive 50 free smooth (get average 50 fly time and double it)
1 x 400 @ 6:10 300 smooth free, rest 10 sec., 100 fast free
1 x 100 @ 1:30 cruise
12 x 50 @ :50 odd 15m back spin, 35m free smooth, even fast back, (get avg. 50 back on evens and double it)
1 x 400 @ 6:10, 200 smooth free, rest 10 sec., 200 breast/free fast
1 x 100 @ 1:30 cruise
3 x 200 @ 3:40 breast –  100 kick strong, 100 swim (descend 100 swim 1-3 & get time on #3)
1 x 400 @ 6:10, 100 smooth free, rest 10 sec, 300 back/breast/free fast
1 x 100 @ 1:30 cruise
4 x 150 @ 2:30 free – 50 build, rest 10, 100 descend #1-4 (get time on #4 and add it to the other times for a 4 IM add-up time)
rest 1 min.
1 x 400 @ 6:00 IM race FROM DIVE (see how close you can get to add-up time)