Welcome to Swimming World’s Set Of The Week! This week’s set is an aerobic IM progression set. Running through 200’s of each stroke and 200 IM’s, this set challenges swimmers to control their pace moving through each stroke while also pushing them aerobically. Take a look at the set below:
1 x 200 butterfly negative split
4 x 200 IM’s descend
2 x 200 backstroke negative split
3 x 200 IM’s descend
3 x 200 breaststroke negative split
2 x 200 IM descend
4 x 200 free negative split
1 x 200 IM all out
Beginning with a full stroke 200 butterfly, this set does not mess around. An ideal workout for high school, club, or college swimmers, the main focus of this set in negative splitting the 200’s of stroke and descending all of the IM swims, ultimately ending with an all out 200 IM. Intervals should be constructed so swimmers get no less than :15 and no more than :30 seconds of rest between each swim, with an extra :30 to :60 seconds of rest after each round of IM swims.
The biggest point to get across with this set is consistency. Fast, technically correct turns and transitions should be stressed, as should controlling pace. Negative splitting the 200’s of stroke teaches your swimmers how to control their tempo across all four strokes, which is key to any IM race. Additionally, by descending the 200 IM’s they learn what it feels like to finish an IM swim fast even when they are tired.
If your swimmer descends down to a fast 200 IM on the first 4 x 200’s but then progressively slows down throughout the set, then she is missing the point of the set. For slightly younger swimmers who may be moving into heavier training, it’s more than appropriate to adjust intervals to give swimmers additional rest. Pace and technique should be maintained throughout the set, so those same characteristics carry over when it is race time. Happy swimming!