This is an “add-on” IM set that I really like. As the set progresses, the athlete focuses on the final portion of each repeat. Each distance should have a slight descend 1-3 to it as well, with some bigger descends towards the end of the set.
This is a great way to train to finish the IM strong!
Thursday September 19, 2013 – PM
5×100 Free (120) – 50R 50L
5×100 Kick (150) – one of each plus one IM
5×100 Free IM (130) – descend 1-5
5×100 Pull (120) – descend 1-5
8×25 single arm free (40)
8×50 (55)
odds: Free Swim-Fly Drill 3R 3L 2Full or 2R 2L 2Full – evens: Free Swim-Fly Kick on Back Fast
3×50 (45) Free-Fly x 25; work the fly, descend the 50s
3×100 (125) add on a 50 Back; work the back; descend the 100s
3×200 (255) add on a 100 Breast; work the breast; descend the 200s
3×400 (525) add on a 200 Free; work the free; descend the 400s
300 {25 DBL arm Back + 25 Human Stroke Free + 25 Scull}
Finish Set A:
5×300 Pull (330) – last one fast + 6×100 Free IM (130)
Finish Set B:
5×150 FINS or Swim Free (205) + 4 Turns (work on Form) + 6×100 Free IM (130)
Finish Set C:
Post Grads: 12 Turns (work on Form)
WORKOUT TOTAL SET A: 7350 – SET B: 6500 – SET C: 5150
This workouts was provided by T2 Aquatics Head Coach Paul Yetter.
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