Swim Training: This Demanding IM Set Will Provide a Test

Wingate Institute pool hosting European Short Course Swimming Championships

Photo Courtesy: Wingate Institute

Sometimes, there’s nothing better than a stout, long IM set on a Saturday morning. This training set offers one large set split into four “mini sets” that can really challenge tough IMers. It combines elements from 400 IMs and 200 IMs to hard kicking and 200s stroke. It’s a doozy:

(400 IM Set)

4 x 200 IMO attack 3^rd 50 2:30/2:40/2:50/3:00 (add :15 for BR)

2 x 100 IM fast 1:15/1:20/1:25/1:30

Goal: 400IM Time/4

:30 rest

1 x 400 IM off blocks :00

2 x 150 pull free stay long @ :15 rest

(300 IM Set)

6 x 150 IMO (no free) 2:00/2:10/2:15/2:30 (add :15 for breast)

(50 KICK FAST/100 SWIM FAST)

2 x 100 smooth free 1:15/1:20/1:20/1:20

:30 rest

1 x 300 IM off blocks :00

3 x 100 IM perfect drill @ :15 rest

(200 IM Set)

2(4 x 50 + 50 easy) IM add-up :50 (EZ is on 1:00)

2 x 100 IM work 8m IN/OUT of turns 1:20/1:25/1:25/1:30

:30 rest

1 x 200 IM off blocks :00

how close can you get to your fastest add-up

2 x 150 pull free stay long @ :15 rest

(100 IM Set)

3 x 100 IM perfect drill 1:30/1:30/1:40/1:40

:30 rest

1 x 100 IM off blocks :00

1 x 100 easy

200 IM Gut Check off the Blocks

It’s key to take this monster set one mini set at a time. The 400 IM set is designed to work on longer stroke races in addition to the 400 IM. It’s crucial for the swimmers to attack their third 50 in the 200s to work on race strategy. Often times, the third 50 can make or break a 200 race. After the 200s, the swimmers need to swim fast 100 IMs, with the goal of hitting their 400 IM time divided by four. A simple example would be a 4-minute 400 IMer having to hold 1:00 100 IMs here. After a short break, get the swimmers up on the blocks for a fast 400 IM. The goal should always be to attack your best times. Swim the 400 without worrying about the subsequent mini sets. Afterwards, recover with 2 150s pull, focusing on length.

After the 400 IM mini set, you find out who can really rise to the challenge. The 300 IM mini set includes 6 x 150 IM order (fly-back-breast-fly-back-breast) split up 50 kick fast and 100 swim fast. The intervals should give the swimmers a moderate amount of rest, but not too much. Adding the kick shakes up the set a bit and really works their legs. The 300 IM off the block should be swum just like the 400… all out!

By now, the swimmers are tired. Really tired. The 200 IM mini set shakes it up again by throwing 2 sets of four 50s 200 IM add-up their way. After each set of four, give them a 50 easy to recover. Have the swimmers remember their fastest 200 IM add-up time, because that will be their goal time on the 200 IM off the blocks. If they can be within four seconds of that time, it’ll be a nice accomplishment.

Finally, the set winds down to a more relaxed 100 IM mini set. Here, the 3 x 100 drill work on perfecting technique. Then they get back up for a 100 IM sprint. For non age group swimmers, the 100 IM is a fun throwback to their days as 11-12s.

Once the 100 IM and 100 easy are finished, see who wants to step up for a 200 IM gut check. It will add the perfect exclamation point to a long, grueling set.

This set is designed for senior level swimmers (15+ years old) competing at a high level. The workout can be watered down, however, for age group swimmers. Cut back on the number of repetitions (i.e. change 6 x 150s to 4 x 150s) and alter the recoveries the reduce the yardage for younger swimmers.

The workout is a challenging, yet engaging. Grueling, yet oddly fun. Give it a try with your top IMers and see how they do.

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