Ryan Woodruff
Head Coach
Lynchburg YMCA
This IM Set can get quite challenging in a hurry. The set is somewhat tame at the start, but switching out the Free in the later rounds adds an interesting wrinkle
1 x 300 25
IMO/50 Free @
4:20
1 x 200
25 IMO/25
Free @ 3:00
3x 1 x 100 IM
FAST @
1:40
1 x 200
25 IMO/25 Free @ 3:00 (go faster than 1st 200)
1 x
300 25 IMO/50 Free @
4:20 (go faster than 1st 300)
- 1st round performed as written
- Intervals should be easy enough so that 1st round is not tight.
- 2nd round: Free parts are now backstroke.
- 3rd round: Free parts are now breaststroke.
- These changing strokes on the 2nd and 3rd rounds make the set dramatically harder.
- You may want to add :20-:30 extra rest between rounds if swimmers are not strong 400 IMers.
Labels: Backstroke, Breaststroke, Free, Freestyle, IM, Woodruff