{"id":363566,"date":"2019-04-10T04:00:01","date_gmt":"2019-04-10T11:00:01","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=363566"},"modified":"2019-04-09T18:17:40","modified_gmt":"2019-04-10T01:17:40","slug":"swimming-world-presents-special-sets-im-transition-sets-with-coach-ken-heis","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-special-sets-im-transition-sets-with-coach-ken-heis\/","title":{"rendered":"Swimming World Presents “Special Sets: IM Transition Sets with Coach Ken Heis”"},"content":{"rendered":"

Special Sets:
\nIM Transition Sets
\nwith Coach Ken Heis
\n<\/span><\/h1>\n

Ken Heis<\/strong>, head coach of the Mason (Ohio) Manta Rays, has a studied approach to IM training, honed by experimentation and experience. He has mentored more than 20 Olympic Trials qualifiers, 30 Ohio high school state champions, three national junior team members and numerous national Top 10 age group swimmers. At Kenyon, he was a 17-time NCAA Division III national champion and 22-time All-American.<\/p>\n

While he earned his college props as a sprinter, he has burnished his current reputation by coaching two of the nation\u2019s top high school IMers, national junior team members and Texas-bound Jake and Carson Foster. CollegeSwimming.com has both brothers ranked No. 1 in Ohio, with Jake No. 2 nationally and Carson tied for No. 1 for their respective classes.<\/p>\n

Here the four-time Ohio Swimming Coach of the Year shares some sample IM transition sets.<\/p>\n

\u201cOne of the many keys to a successful IM is good transitions. We might have a really good backstroker who struggles to take advantage of that strength because of exhaustion from the fly. Thus, they need to learn how to leverage the transition from one stroke to another.<\/span><\/strong><\/p><\/blockquote>\n

“Early in the season, when we are stressing individual stroke, we do some transition sets. Toward the end of the season, we really hone finer transition mechanics as we do more whole IM sets,\u201d says Heis.<\/p>\n

\u201cFor example, we will work on finding easy speed on the fly and then work the backstroke. On backstroke, we have swimmers concentrate on arm tempo the first half of the race and then add more legs in the second. This allows swimmers to keep backstroke speed up while not expending too much energy on the legs after the fly.<\/p>\n

Here is a sample transition set:<\/strong>
\n\u2022 4 x 50 back\/breast (descend 1-4 to 200 pace or faster on :50)
\n\u2022 4 x 100 back\/breast (descend 1-4 on 1:30)
\n\u2022 4 x 150 back\/breast (descend 1-4 on 2:10)
\n\u2022 4 x 200 back\/breast (descend 1-4 on 2:40)
\n
\n<\/span>Coach Heis<\/span><\/strong>: \u201cThe goal here is to hold speed as distance gets longer and go race pace or even faster on #4 of each round.\u201d<\/p>\n

For more wisdom (and sample sets) from Coach Ken Heis,<\/strong>
\ncheck out the April 2019<\/a> issue of Swimming World Magazine<\/em>, available now!<\/strong><\/p>\n

Swimming World subscribers can download this issue in the Swimming World Vault<\/span><\/a><\/span>!<\/p>\n

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