Commit Swimming Set Of The Week: Grinding Out IM Work

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Photo Courtesy: R-Sport / MIA Rossiya Segodnya

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a 4,300 yard IM practice that is a solid aerobic workout for your stroke group. Add in the final 400 IM from the blocks and your swimmers may be surprised how fast they can go at the end of a 4,000 plus yard workout!

3 Rounds:
     2 x 200 as 100 stroke IMO/100 free strong
     2 x 150 (fly-bk-br) build each 50
     3 x 100 free desc 1-3

1 Round:
     100 smooth to regroup
     3 x 400 IM desc 1-3, focus on negative split

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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.