Overdistance IM set with Coach Alex Baxter

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.

1x450 progressive IM treadmill (25fly 50free 25fly 25back 50free 25fly 25back 25breast 50free 100 IM 50free). :45R

2x350 150 free 50 kick 150 free (2nd 150 needs to be faster than first 150) :45R

3x250 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

4x125 fins 100 free descend 25 prime fast on 1:55

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