Commit Swimming Set Of The Week: Building IM Endurance

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 killer 400 IM focused workout. The set rotates between butterfly, backstroke, and breaststroke by round for the stroke specific work, and each round ends with 4×150’s, with the first three as descends of the back 150 of a 200 IM and the final 150 as an all out freestyle repeat to mimic how you want to finish at the end of your race.

3 Rounds (stroke = FL/BK/BR by round):
     4 x (2 x 25 [#1-smooth, #2-fast] + 100 IM)
     3 x 100 as (#1-50 str/50 fr, #2-75 str/25 fr, #3-100 str fast)
     4 x 150 (bk-br-fr by 50) desc 1-3, #4 is all out freestyle

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

2 Comments

2 comments

  1. Neil Morgan

    Is it all done without any rest, because it doesn’t say to take any.

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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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