LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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Friday Beast Day with the Hawks and @ErinQuinn11

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There is not TGIF for Hawks Swimmers. Gearing up for LCM I went for Friday, #BeastDay and put our swimmers to work with a lot of race-paced

IM Madness With Coach Erin Quinn (@ErinQuinn11)

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With only two weeks left until our very "short" Long Course Meter season begins here in the North East the Hawks have boarded the #PainTrain to ensure they're ready for the intensity of LCM training:IM Madness (SCYStandard WarmupSwim, Drill, Kick: 1400 yardsMain Set:3x400IM Descend (adjust interval) 5:00 minutes/5:30100EZ (2700yards)3x200 FR Descend (adjust interval to group)

IM Set with Lucas Ferreira of Gwinnett Aquatics

Lucas Ferreira

Gwinnett Aquatics


SCM



I
thought I had seen a set just like this or at least very similar when I
came up with this set, but looking over the site I couldn't find it, so
here it goes:



We
did this with our top middle schoolers (11-14). We swim SCM, and
intervals listed are for our top group. The set was adapted all the way
down to 6 different intervals and distances (

Training in Florida with Western Kentucky University

Danielle Grobmyer

Asst. Coach, Western Kentucky University
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LCM


Here is a set my college 200 and 400 IMers did this morning. This is just the

Swim Workout of the Day: Lionville Riptide

Alex Baxter
Head Coach- Lionville Riptide Swim Team




Love the site. I have been using it for ideas recently so I thought I'd share a set that came about from ideas here. This is a 1:45 practice for our Junior and Senior Group




SCY



Sunday, December 16, 2012



W/U-

4x100 hold stroke count :15R

6x50 4 kick 2 swim :10R

4x50 S

"Sneaky "400IMs

Greg Johnson

Head Age Group Coach

Greater Pensacola Aquatic Club



Here's a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining...until the end):



6 x

2 x 50 fly @ 50 1 x 100 Bk @ 1:30

2 x 50 Br @ 50 1 x 100 Fr @ 120



Odd rounds swim order as listed above. Even rounds flip flop the 100s and 50s

1 x 100 fly

"VO 2sdays" with Rochester Aquatic Club

John Bradley

Senior Coach

Rochester Swim Club Orcas
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We did this set the other day - my kids call our Tuesday VO2 Max practices "VO Tuesdays."

IM Feelin the Need for Speed (1-hour workout)

Ryan Woodruff
Follow @WoodruffRyan





Standard Warmup (ours takes 18 minutes)9 x 50 free1 @ :401 @ :351 @ :30

200 free B3 with 4+ dolphin kicks off every wall @ 2:309 x 50 breast1@ :451@ :401@:451@:351@:451@:351@:451@:401@:45

200 breast with double pullouts @ 3:009 x 50 back1 @ :451 @ :401 @ :35

200 back with steady kick and 4+ kicks off the wall @2:509 x 503 Fly/Back @ :45,:40,:403 Back

Bluefish Go BIG!!! @bluefishswim, 10/24/12 11:09

Chuck has Bluefish Senior Team Honor Fran Crippen with 16,000 IM set last night: 4 x 5x200IM; 1000IM; 10 x 100IM; 1000IM


http://twitter.com/bluefishswim/status/261122293957275649

Big IM set

Ryan Woodruff

Ryan.d.woodruff@gmail.com

Age Group I.M. Workout

Greg JohnsonHead Age Group CoachGreater Pensacola Aquatic ClubI tried this on a small group of 10-13 year olds. Most of them 'A' swimmers. 25 FLY50 BK/BR75 BK/BR/FR50 BK/BR25 FLYAll on :30 per 25. It gave them enough rest to work turns. 50 FLY75 BK/BR/FR100 IM 75 BK/BR/FR50 FLYAll on :25 per 25. This made them have to go fast 75 FLY/BK/BR100 IM125 FAST FREE !100 IM75 FLY/BK/BR All on :30

Simple IM Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM20 x 200mOdds = FRIM @ 3:00Evens:#2- Fly @ 3:20#4 - Back @ 3:00#6 - Breast @3:20#8 - Free @2:40#10 - all out IM @ 3:00FRIM = FreeIM (Free, Back, Breast, Free)Second set of 10 is faster than the first set.

Challenging I.M. Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM9 x 800 @ 13:00#1 - straight 800 IM#2 - done as 2 x 400 FRIM#3 - done as 4 x 200 IM#4 - done as 2 x 400 FRIM#5 - straight 800 IM#6 - done as 2 x 400 FRIM#7 - done as 4 x 200 IM#8 - done as 2 x 400 FRIM#9 - straight 800 IM - all out effortDescend 1 - 5 - 9FRIM - Free IM (Free, Back, Breast, Free)

Age Group IM Set

Lucas FerreiraGwinnett AquaticsSCMHere's an IM set our top Age Groupers (all in Middle school) did a couple weeks ago, that even surprised me on how well it worked: 4x100 FR IM Descend 1:40 4x25 FLY DPS 0:30 4x50 Drill, IMO 1:05 0:30 Rest 4x100 FR IM, make it

North Jeffco Stroke Set

Brett StoyellNorth Jeffco Swim TeamBest Stroke Practice working Quality and Endurance (Sectional-Trials level group)This set was done at 5,500 ft above sea level in Arvada, Colo. almost every swimmer started the primary set holding at or under their best time and finished the set 5-10sec under their best 200 time.Warmup(2x)400 @ 530 Snorkel Stk Count Free300 @ 430 IM R#1 K-K-D, R#2 K-D-S4x50

Ryan Lochte's "Brutal" IM Set

Ryan Lochte (@ryanlochte)3/7/12 4:22 PMOne of the hardest IM sets I've ever done this afternoon. #brutal3/7/12 5:32 PMIM set was 2x100 fly dive all out on 130 into 2x50 back 1allout 2easy on 50, into 100 free on 120 then 400im all out on 5 min. 4 rounds3/7/12 5:39 PMIM set was long course and 400 IM's were 4.29, 4.29, 4.28, 4.27

Mid Season Long Course IM Workout

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 1200m, 20:00400 smooth swim @ 6:004 x 150 50 kick/50drill/50 swim @ 2:304 x 50 25 fast/25 easy @ 1:00Main Set - 5500m, 1:08:00Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.1 x 100 FLY @ 1:30200 IM @ 3:001 x 100 BK @ 1:30200 IM @ 3:001 x 100 BR @ 1:40200 IM @ 3:00:30 rest2 x 100 FLY @ 1:30400 IM @ 6:202 X 100 BK @ 1:30400 IM @

go! Go! GO!

Greg JohnsonHead Age Group CoachGreater Pensacola Aquatic ClubJust a tough, straightforward set (intervals based on freestyle for senior swimmers). We adjusted for the age groupers by giving them 6 rounds (odd rounds free, even IM). Got them breathing pretty hard. 8 x (no rest between rounds) 4 x 25 @ 20 2 x 50 @ 40 1 x 100 @ 1:15