{"id":213404,"date":"2022-09-04T04:00:14","date_gmt":"2022-09-04T11:00:14","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=213404"},"modified":"2022-09-04T10:32:43","modified_gmt":"2022-09-04T17:32:43","slug":"set-of-the-week-aerobic-im-progression","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/","title":{"rendered":"Swimming World Training Set: Aerobic IM Progression"},"content":{"rendered":"<p><strong>Swimming World Training Set: Aerobic IM Progression<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">From Swimming World&#8217;s vault, this training set is an aerobic IM progression set. Running through 200s of each stroke and 200 IMs, this set challenges swimmers to control their pace moving through each stroke while also pushing them aerobically. Take a look at the set below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1 x 200 butterfly negative split<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 200 IMs descend<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest :30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 200 backstroke negative split<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 200 IMs descend<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest :30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 200 breaststroke negative split<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 200 IM descend<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest :30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 200 free negative split<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1 x 200 IM all out<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 200s 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. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 200s 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 IMs they learn what it feels like to finish an IM swim fast even when they are tired. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your swimmer descends down to a fast 200 IM on the first 4 x 200s 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\u2019s 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!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Swimming World Training Set: Aerobic IM Progression From Swimming World&#8217;s vault, this training set is an aerobic IM progression set. Running through 200s of each stroke and 200 IMs, this<\/p>\n","protected":false},"author":58,"featured_media":209247,"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":[18,122607],"tags":[54082,58083,47714,40779,53285,54570,142,53928],"class_list":["post-213404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-swim-life","tag-aerobic-endurance","tag-aerobic-im-training","tag-im","tag-individual-medley","tag-racing","tag-swim-training","tag-swimming","tag-training"],"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: Aerobic IM Progression<\/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-aerobic-im-progression\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Swimming World Training Set: Aerobic IM Progression\" \/>\r\n<meta property=\"og:description\" content=\"Swimming World Training Set: Aerobic IM Progression From Swimming World&#8217;s vault, this training set is an aerobic IM progression set. Running through 200s of each stroke and 200 IMs, this\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2022-09-04T11:00:14+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2022-09-04T17:32:43+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/chase-kalisz-chase-kalisz-2016-o-trials-0302.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"2400\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Swimming World Training Set: Aerobic IM Progression\",\"datePublished\":\"2022-09-04T11:00:14+00:00\",\"dateModified\":\"2022-09-04T17:32:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/\"},\"wordCount\":322,\"commentCount\":6,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/chase-kalisz-chase-kalisz-2016-o-trials-0302.jpg\",\"keywords\":[\"aerobic endurance\",\"aerobic Im training\",\"IM\",\"individual medley\",\"racing\",\"swim training\",\"swimming\",\"training\"],\"articleSection\":[\"Coaches Education\",\"Swim Life\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/\",\"name\":\"Set Of The Week: Aerobic IM Progression\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/chase-kalisz-chase-kalisz-2016-o-trials-0302.jpg\",\"datePublished\":\"2022-09-04T11:00:14+00:00\",\"dateModified\":\"2022-09-04T17:32:43+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-im-progression\/#primaryimage\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/chase-kalisz-chase-kalisz-2016-o-trials-0302.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/chase-kalisz-chase-kalisz-2016-o-trials-0302.jpg\",\"width\":2400,\"height\":1600,\"caption\":\"Photo Courtesy: Peter H. 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