Set Of The Week: Mid-Pool IM Transitions

This week’s Set Of The Week is from Coach Jon Husson, an assistant age group coach from Swim Ithaca in Ithaca, NY.

This week’s set is designed to focus on IM transition turns for young swimmers (12 & up). Utilizing mid-pool 25’s, the set allows swimmers to get up to fast speeds and practice each transition turn:

24 x 25’s from mid-pool on :40

1-6: fly to back transition

7-12: back to breast transition

13-18: breast to free transition

19-24: 2 of each underwater turn

Swimmers should build into each turn during the 25 so they can practice the transitions at fast speeds. Isolating the turns in mid-pool 25’s as opposed to 50’s or during longer IM swims allows swimmers to really hone in on having great turns. Coach Husson says: “IM turns from mid-pool have been shown to work well because the kids actually sprint…they really get an opportunity to practice turns at close to race speeds.” Swimming in from mid-pool on a comfortable interval also allows coaches to take closer looks at transition turns and provide constructive feedback after each 25.

This is a good set to utilize prior to a main set that is IM or stroke based. Not only does it get your swimmers warmed up, but it will give them a focus for the rest of the practice that day. Mid-pool 25’s can also break up the monotony of straight IM swims and give your athletes a different opportunity to practice great turns. The last 6 turns, which are 2 of each transition turn underwater, also gives them a challenge to motivate them to practice the most efficient turn possible. Happy swimming!

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Tim Anderson

8 years ago

Julia S. Czentye

8 years ago

Reply to Tim Anderson

Thanks me! Lol