Commit Swimming Set Of The Week: IM Work For Days

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a straightforward long course IM set.

3 Rounds:
     3 x 100 str/fr IMO by round desc 1-3 on 1:35
     200 Fr-IM on 3:00
     2 x 150 sw/k/sw IMO by round fast on 2:15
     200 IM fast on 3:00 (try to descend by rounds but still start fast)
     100 smooth regroup

The set has three rounds that are 1100 meters each. The stroke focus of each round progresses through IM order (i.e. – round 1 = fly, round 2 = back, round 3 = breast). Each round starts with  3 x 100 as 50 stroke/50 free that are descending 1-3. It is followed by a smooth 200 Fr-IM (replace the first 50 of fly with freestyle) before 2 x 150’s of fast swimming and kicking.

Each round then ends with a fast 200 IM. For an extra challenge, have your swimmers work to descend the 200 IM by rounds (it may be used to share this info between the 1st and 2nd rounds so swimmers don’t “save up” on round 1). Take a 100 smooth to regroup between rounds and you’ll get a quality 3300 meters in under 45 minutes. Happy swimming!

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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