Set Of The Week: IM Endurance

Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set of the Week! This week’s set is an IM set designed to practice holding longer underwaters and fast transitions come race time. Check out the set and it’s description below.

3 x 200 IM drill/build by 25 on 3:00

Rest 1:00, put on fins

6 x 150 kick, floating 25 underwater kick on 2:45

Rest 1:00, take off fins

8 x 125 IM

→ floating fast 50 of stroke (two times through); focus on transitions

1:00 rest

9 x 50’s descend 1-3 on 1:00

→ start with strongest stroke (non-free), end on weakest

This set starts with 3 x 200 IM’s as 25 drill/25 build to get swimmers moving and into the set. Make sure they are truly building into their transitions on the second 25 of each 50 to set a good tone for the workout. After the 3 x 200’s, take a minute rest to put on fins for 6 x 150’s kick. Note there is a floating 25 underwater on each repeat (i.e. – #1 has the first 25 underwater, #2 has the second 25 underwater, etc.).

Next are 8 x 125 IM’s where swimmers will cycle through a floating 50 fast of each stroke twice. At this point, make sure your swimmers are staying on their transition turns and holding their underwater kicks on fly, back, and freestyle transitions even when they aren’t on their fast 50. Finally, the set ends with 3 sets of 3 x 50’s descend, starting with their strongest stroke and ending on their weakest.

Consistency on all four strokes is the key for your swimmers to get the most out of this set. Make sure that they are controlling their speed and technique through all four strokes and work on building to the last 9 x 50’s, every third of which should be at all-out effort. Happy swimming!

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.

 

Comments Off on Set Of The Week: IM Endurance

Author: James Sica

avatar
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).

Current Swimming World Issue


Trouble Viewing on Smart Phones, Tablets or iPads? Click Here