{"id":242224,"date":"2017-02-22T12:00:27","date_gmt":"2017-02-22T19:00:27","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=242224"},"modified":"2017-02-22T10:15:22","modified_gmt":"2017-02-22T17:15:22","slug":"set-of-the-week-im-endurance","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-im-endurance\/","title":{"rendered":"Set Of The Week: IM Endurance"},"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 an IM set designed to practice holding longer underwaters and fast transitions come race time. Check out the set and it\u2019s description below.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 200 IM drill\/build by 25 on 3:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest 1:00, put on fins<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">6 x 150 kick, floating 25 underwater kick on 2:45<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest 1:00, take off fins<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 125 IM<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 floating fast 50 of stroke (two times through); focus on transitions<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1:00 rest<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">9 x 50\u2019s descend 1-3 on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 start with strongest stroke (non-free), end on weakest<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set starts with 3 x 200 IM\u2019s 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\u2019s, take a minute rest to put on fins for 6 x 150\u2019s kick. Note there is a floating 25 underwater on each repeat (i.e. &#8211; #1 has the first 25 underwater, #2 has the second 25 underwater, etc.). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next are 8 x 125 IM\u2019s 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\u2019t on their fast 50. Finally, the set ends with 3 sets of 3 x 50\u2019s descend, starting with their strongest stroke and ending on their weakest. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s, every third of which should be at all-out effort. Happy swimming!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">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. <\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set of the Week! This week\u2019s set is an IM set designed to practice holding longer underwaters and fast transitions come race time. Check out the<\/p>\n","protected":false},"author":58,"featured_media":149299,"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":[56100],"tags":[55210,56186,54570,142,57171],"class_list":["post-242224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-drill-of-the-week","tag-im-training","tag-set-of-the-week","tag-swim-training","tag-swimming","tag-transition-turns"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with 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