Training Set: IM Or Main Stroke Endurance


Training Set: IM Or Main Stroke Endurance

Periodically, Swimming World will bring its readers a training set they can try to incorporate in their pool work. This set is designed to help develop endurance for your prime stroke and IM athletes:

2 Rounds:

2 x 225’s as 50 stroke/25 free on 3:10

4 x 125’s as 25 drill/25 stroke/25 fast stroke/50 fast kick on 2:00

3 x 75’s stroke descend @ 1:10

25 smooth to regroup @ 1:00

*can rotate 50’s IMO, can do same for strokes on 125’s

The set begins with 2 x 250’s that follow a pattern of 50 stroke/25 free. You can choose to have swimmers do each 50 the same stroke or rotate them fly-back-breast by 50. The focus here is to have a consistent effort level on the 50’s of stroke while staying smooth on the 25 free.

Next are 4 x 125’s that mix in some drill, fast stroke, and fast kick. Again, swimmers can do all 4 their main stroke or rotate IMO by 125. Each round ends with 3 x 75’s descending to an all out effort before a 25 smooth into the next round. 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.