4.11.2014

Army I.M. Set

Tim Loeffler
Assistant Coach
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)



 

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