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Pre-Set
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The Grassell IM is a unique workout designed to work all four strokes and train for distance or sprints and can be a tough mental chaalenge as well.
First, the Grassell IM itself is a non-stop 1000 yard IM, but not in the general fly-back-breast-free order.
On the first 200, I swim fly on all the odd lengths and regular IM on the even. On the 2nd 200, I swim back on the odd lengths and regular IM on the evens. On the 3rd 200, I swim breast on the odd lengths, and regular IM on the evens. On the 4th 200, I swim free on the odd lengths and regular IM on the evens. The 5th and final 200 is a normal 200 IM.
Thus the order of this swim is:
fly-fly-fly-back-fly-breast-fly-free
back-fly-back-back-back-breast-back-free
breast-fly-breast-back-breast-breast-breast-free
free-fly-free-back-free-breast-free-free
fly-fly-back-back-breast-breast-free-free
At first, when I had limited time, I would do this set as a straight swim. I started doing it in my late 20's and I could usually do it in the low 12 minute range, and this with an injury that keeps me from kicking breaststroke in any way that gives me power.
Over time, I have developed variations on this set and it has greatly improved all my strokes and my durability.
On the long side, I have done the 2000 Grassell IM, which merely changes lengths to laps, and the even more ambitious 4000 Grassell IM, which turns laps into 100s. I have done this both short course and long course.
But the best workout I've adapted this to is when I break the Grassell IM up into sets. With the 1000, I would break it up into 20 x 50. The #17 fly-fly is a killer. Right now, I do these sets on 1:30 when I'm not in shape, and 1:00 when I am. At one time I did them on :45.
Of course, you can also divide the Grassell IM into 100s or 200s. You can even to variations with the double (2000) Grassell IM or the quadruple (4000) Grassell IM. The toughest sprint set I ever did was 80 x 50 quadruple Grassell IM on 1:15. The first six fifties were butterfly. So were sets 65 to 68.
At present, I have over 50 variations of the Grassell IM I use in workouts depending on how much time I have. Right now, I'm 42 and I'm lucky if I can get in the water 5 times a week, and if I can get in, I have at most an hour to an hour and a half. My variations on the Grassell IM keep my workout interesting and productive.
Finally, I've always wondered if a top caliber IMer could do a straight 1000 Grassell IM under 10 minutes. What a challenge?
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This is my most used workout today.
warmup: 200 or 500 free build up.
main: 1000 Grassell IM for time.
200 back easy
20 x 50 Grassell on 1:00
200 back easy
500 k (must be under 8:30)
200 free easy
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