Commit Swimming Set Of The Week: Mid D Stroke/IM Work

Ryan Lochte wins the 200 IM.
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 an aerobic stroke set that is great to use with your mid-distance or IM group. Take a look at the set below and description that follows:

3 Rounds:

2 x 125’s as 50 stroke kick/50 stroke drill/25 stroke build on 1:40

3 x 150’s as 100 free/:10 rest/50 stroke fast on 2:10

4 x 50’s stroke middle 25 fast on :50

8 x 25’s on :30 as

ODD: fast underwater, fast breakout to ½ pool then easy

EVEN: drill to ½ pool, then build to fast finish

50 easy

The set begins with 2 x 125’s as 50 kick, 50 stroke drill, and a 25 stroke build. Following that are 3 x150’s as 100 free moderate, :10 rest on the wall, and a 50 of their stroke fast. Next are 4 x 50’s focusing on a fast middle 25 with a great turn, and each round ends with 8 x 25’s alternating between working on fast breakouts and fast finishes.

The set is written as three times through above, which allows your IMer’s to do one round of each stroke. For mid-distance stroke swimmers, it may be helpful to do rounds one and three their main stroke and the second round either a secondary stroke or freestyle. Overall this is a great set to get some focused stroke work in that will keep your athletes engaged with also getting in a good amount of aerobic work. Happy Swimming!


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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. Shaheen Alghofari

    Been waiting on an IM set Joe Stott

    • Joe Stott

      Doesn’t count if you only do half of it