Commit Swimming Set of The Week: Mixed Distance IM Work

Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is a great set to introduce as your shifting into long course summer season. Take a look at the set below and the description that follows:

600 as kick/drill/swim by 50 (IM order by 150)

2 x (100 drill/swim, 100 kick, 100 IM, 100 stroke negative split)

600 as kick/drill/swim by 50 (IM order by 150)

4 x (4 x 50 dec 1-3, 4 easy on 1:00 → IM order by round)

600 as kick/drill/swim by 50 (IM order by 150)

4 x (2 x 50’s #1: middle 25 easy, every else fast #2: first and last 12.5 fast, middle easy)

commitswimming

This set alternates between over-distance IM and short end, stroke specific work to get in some quality non-freestyle aerobic work. Interspersed throughout the set are straight 600 IM’s that are kick/drill/swim by 50. The focus should be on the consistency and maintaining stroke integrity throughout the 600, with the kick and swim at a moderate intensity.

Take about a minute of rest after each 600 before heading into the short end, stroke specific work. On the 100’s the intensity should be consistent on all 4 x 100’s, with particular focus on the 100 kick and 100 negative split. Switch up the strokes by round so they are working on their strongest and weakest stroke of the IM. The 4 rounds of 4 x 50’s should be IM order by round with a straight descend 1-3, with the last 4 rounds of 2 x 50’s working more on pure speed work. Make the intervals manageable and don’t be afraid to take extra rest between rounds to maintain the quality of the swimming. While the set totals 3,800 meters, make sure the focus is on keeping good technique through the sets, particularly as the quality increases on the rounds of short end work. Happy swimming!

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4 Comments

4 comments

  1. Lauren Case

    Madisyn Cox better IM set: just cold turkey a 200IM under 2:00 and then spend the rest of practice trying to recover

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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