Welcome to Swimming World\u2019s<\/i> Set of the Week! This week\u2019s set is an aerobic IM switching set that focuses on making a habit out of transition turns while training all of the strokes in your swimmers\u2019 IM. Take a look at the set and the description below:<\/p>\n
8 x 75\u2019s as 50 kick\/25 build IM order by 75 on :20 SR<\/p>\n
2 x 200 IM as kick\/swim by 25 on :30 SR<\/p>\n
9 x 50\u2019s IM switching, fast middle 25 on 1:00<\/p>\n
\u00a0\u00a0\u00a0 #1-3: fly\/back<\/p>\n
\u00a0\u00a0\u00a0 #4-6: back\/breast<\/p>\n
\u00a0\u00a0\u00a0 #7-9: breast\/free<\/p>\n
300 IM as kick\/drill\/swim by 25 on :30 SR<\/p>\n
4 x 100 IM order as 50 build\/50 fast on :20 SR<\/p>\n
Rest ~1:00<\/p>\n
400 IM fast<\/p>\n
This set begins with 8 x 75\u2019s as 50 kick, 25 build as IM order by 75. This is to get your swimmers\u2019 legs warmed up and have them adjust to each stroke as they move into the rest of the set. \u00a0Use the 2 x 200 IM\u2019s to\u00a0warm up\u00a0the transition turns before going into the 9 x 50\u2019s IM switching.<\/p>\n
The point of the 9 x 50\u2019s is to work on each transition turn in as close to race pace conditions as possible. Make sure your athletes are getting up and swimming fast from mid-pool into and out of the turn to simulate what it will feel like in a race as closely as possible. They should be focused on their speed and stroke count into the wall so they are making each transition as efficient and consistent as possible. Following the 50\u2019s is a 300 kick\/drill\/swim as active recovery before 4 x 100\u2019s IM order as 50 build\/50 fast.<\/p>\n
The 4 x 100\u2019s are meant to help your athletes find the correct \u201cfeel\u201d for pacing each segment of the IM, with the first half building into tempo to negative split each 100. After the 4 x 100\u2019s take roughly a minute rest before going into a 400 for time, trying to put all the pieces of a fast IM together at the end of the set.<\/p>\n
This set is a great way to get some thoughtful IM training in while still moving through some good aerobic work, and is also short enough to fit a secondary main set or kick set after depending on your needs and where your team is in the season. Happy swimming!<\/p>\n
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.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"
Welcome to Swimming World\u2019s Set of the Week! This week\u2019s set is an aerobic IM switching set that focuses on making a habit out of transition turns while training all<\/p>\n","protected":false},"author":58,"featured_media":216286,"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":[56101],"tags":[57397,55210,56186,142],"class_list":["post-246352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-aerobic-im","tag-im-training","tag-set-of-the-week","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"\r\n