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! 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



Commit Swimming’s Mission

Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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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.


  1. Neil Morgan

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