Commit Swimming Set of The Week: Long Course 200 IM Pacing

Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is a long course IM IM set works on controlling the pace of each stroke with efficient transitions. Take a look at the set below and the description that follows:

3 x 200 IM as:

#1 – drill/swim by 25

#2 – stroke/free by 25

#3 – fast second 25 of each 50

3 Rounds:

4 x 100’s IM switching, build each 50 of the 100

-fly-back, back-breast, breast-free by round

1 x 200 IM fast for time

1 x 50 easy

This set begins with just 3 x 200 IM’s to get your swimmers mindful of each of their four strokes. The first 200 is drill/swim by 25, second 200 is stroke/free by 25, and the final 200 is with a fast second 25 of each 50. The focus of this set is on creating a habit of finishing each stroke of the IM fast over 50 meters, so make sure to remind your swimmers to lengthen out their strokes as they get started in the set and build through every length of stroke.

Following the 3 x 200’s, you will go through 3 rounds of 4 x 100’s and 1 x 200 IM. The 4 x 100’s will switch up each round between the three different IM transitions (fly/back, back/breast, breast/free). Your athletes should build each 50 of the 100, working on accelerating into their turn and finish (which would be the theoretical next turn of the IM). This gets your athletes working on a strong second half of their swims that will carry their speed through their turns.

Each round will end with a fast 200 IM for time. Give your athletes an extra 30 seconds rest of so before going into this swim so they can get up and go fast, but watch to make sure they aren’t dropping their tempo in the second half of any of the 50’s of each stroke. Make sure they are maintaining or descending their times through the round, but there should not be a significant drop off from round to round. Happy swimming!

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