This is a variation of a famous Bob Bowman/NBAC IM-Middle distance freestyle set. We adapted it for the level of our of athletes and the effort was very solid!
This workout is generally used to help develop the athlete’s capacity for training, focusing mostly on aerobic development. Some of the swims on the final 200 IM were within 3-4 seconds of their lifetime best performance, so the staff and I were very pleased with the performance in practice.
“Your vision is only actionable if you say it out loud. If you keep it to yourself, it will remain a figment of your imagination.”
In the attached practice, you’ll see 2 variations, 1 is for our shorter distance swimmers (i.e. sprint group) and the one below is from the middle distance/IM group.
Workout – National Group – IM’ers
| Yards | Set Description | EGY | WORK | STK |
|---|---|---|---|---|
| 2100 | 2-2-2 Kicking off every wall *****Warm-Up:***** 1x{1 x 1000 on 13:00 500(100IM/Free)500(100Bk/K)w/fins 4 x 150 on 2:00 50 Kick/100 IM, 1 of each w/fins 4 x 100 on 1:20 Straight IM; Desc 1-4, FAST w/fins 4 x 25 on :20 IM, 1 of each, SuperSpeed w/fins |
– – EN1 EN2 EN3 EN3 |
– – S A S S |
– – FRIM IM IM IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 4000 | *****Main-Set:***** 1x{1 x 200 on 2:30 Free, Fast for time from push {4 x 200 on 3:00 IM or IM/Cr; Descend 1-4 {1 x 400 on 5:00 Free, Fast for time from push {3 x 200 on 3:00 IM-Descend 1-3 Faster than above {1 x 600 on 7:15 Free, Fast for time from Push {2 x 200 on 3:00 IM; Descend 1-2 to +8-10 LTB {1 x 800 on 10:30 Free; Fast for time from push {1 on :30 Rest Between Sets {1 x 200 on 3:00 IM, OTB for time |
– EN3 EN2 EN3 EN2 EN3 EN3 EN3 REC SP1 |
– S S S S S S S R S |
– FR IM FR IM FR IM FR R IM |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 700 | *****Post-Set:***** PUT ON FINS 1x{1 x 25 on :30 15M UWK, 10 yards surface K w/fins {1 x 50 on 1:00 SuperSpeed Fly w/fins for time {1 x 75 on 1:30 All out Eddie Reese Kick w/fins {1 x 100 on 1:30 Backstroke-RACE w/fins {1 x 200 on 2:30 All out Kick w/Fins, Fly/Flutter {1 x 100 on 1:30 Breast-RACE w/fins-flutter kick {1 x 75 on 1:30 All out Eddie Reese Kick w/fins {1 x 50 on 1:00 Free-RACE all out w/fins for time {1 x 25 on :30 Stanford Shooter w/fins, timed. |
– SP1 SP3 EN2 SP1 EN3 EN3 EN2 SP1 SP3 |
– K S K S K S K S K |
– FIN FLY ERK BK FIN BR ERK FR FIN |
| 100 | 1 x 100 on 3:00 Recovery/Drill w/Purpose | REC | D | CH |
| 300 | 1x{6 x 50 on :40 Gator Swim w/all equipment | REC | D | CH |
WORKOUT TOTAL: 7400
This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.
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