{"id":299583,"date":"2022-10-09T01:00:14","date_gmt":"2022-10-09T08:00:14","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=299583"},"modified":"2022-10-09T05:46:53","modified_gmt":"2022-10-09T12:46:53","slug":"training-set-im-or-main-stroke-endurance","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/training-set-im-or-main-stroke-endurance\/","title":{"rendered":"Training Set: IM Or Main Stroke Endurance"},"content":{"rendered":"

Training Set: IM Or Main Stroke Endurance<\/strong><\/p>\n

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:<\/span><\/p>\n

2 Rounds:<\/span><\/p>\n

2 x 225\u2019s as 50 stroke\/25 free on 3:10<\/span><\/p>\n

4 x 125\u2019s as 25 drill\/25 stroke\/25 fast stroke\/50 fast kick on 2:00<\/span><\/p>\n

3 x 75\u2019s stroke descend @ 1:10<\/span><\/p>\n

25 smooth to regroup @ 1:00<\/span><\/p>\n

*can rotate 50\u2019s IMO, can do same for strokes on 125\u2019s<\/span><\/p>\n

The set begins with 2 x 250\u2019s 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\u2019s of stroke while staying smooth on the 25 free. <\/span><\/p>\n

Next are 4 x 125\u2019s 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\u2019s descending to an all out effort before a 25 smooth into the next round. Happy swimming!<\/span><\/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.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

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 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