{"id":200235,"date":"2016-05-04T12:00:17","date_gmt":"2016-05-04T19:00:17","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=200235"},"modified":"2016-05-03T18:28:35","modified_gmt":"2016-05-04T01:28:35","slug":"set-of-the-week-lots-of-im","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-lots-of-im\/","title":{"rendered":"Set Of The Week: Lot\u2019s Of IM"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to <\/span><i><span style=\"font-weight: 400;\">Swimming World\u2019s <\/span><\/i><span style=\"font-weight: 400;\">Set Of The Week! This week\u2019s set is from Coach <\/span><b>Jon Husson<\/b><span style=\"font-weight: 400;\">, an assistant age group coach from Swim Ithaca in Ithaca, NY. Designed for 11-13 year olds, this set emphasizes a lot of IM work with elements of aerobic freestyle.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">600 IM kick\/ drill by 25 on R1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100 free on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">400 IM negative split each 100 on R1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100 free on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">300 IM build into transitions on R:40<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100 free on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">200 IM build each 50 on R:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100 free on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">100 IM FAST R:20<\/span><\/p>\n<p>As you can see in the set above, each IM swim is on a rest interval in order to allow the swimmer to focus on their technique and transitions from stroke to stroke within the IM. Particularly with younger athletes, it can be difficult to design stroke intervals that will keep a whole group together. The rest after each swim provides some flexibility and lets the focus be on the swim itself rather than making a certain time.<\/p>\n<p>The 100\u2019s freestyle in between each swim, on the other hand, are on a moderate aerobic interval. The focus on these swims should be holding an even pace on each repetition. Regardless of the interval that you pick, the goal should be getting 10-15 seconds of rest on each swim with consistent effort throughout.<\/p>\n<p><span style=\"font-weight: 400;\">At 3,200 yards, this is a fairly long main set that will help work in a decent amount of stroke work for your team. Balancing the aerobic freestyle with the IM swims should provide a different way to get in some quality aerobic work and keep a younger group engaged. Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is from Coach Jon Husson, an assistant age group coach from Swim Ithaca in Ithaca, NY. Designed for 11-13<\/p>\n","protected":false},"author":58,"featured_media":198281,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56101],"tags":[51606,47714,55210,57650,56186,55757,54570,142,45692,53928,53248],"class_list":["post-200235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-club-swimming","tag-im","tag-im-training","tag-individual-medley-training","tag-set-of-the-week","tag-swim-set","tag-swim-training","tag-swimming","tag-swimming-training","tag-training","tag-youth-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Set Of The Week: Lot\u2019s Of IM<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-lots-of-im\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Set Of The Week: Lot\u2019s Of IM\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is from Coach Jon Husson, an assistant age group coach from Swim Ithaca in Ithaca, NY. 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