Training sets for IM - 200+400

# 1

20 x 100 on 2.00

50 hard – 50 easy

Dive # 1 in each set of 4

add total / broken 200

An extra 30 seconds after # 4

29.9 – 31.6 – 38.8 – 30.2 = 2.11.5 [4.6mml]

29.7 – 31.1 – 38.0 – 29.6 = 2.08.4 [8.3mml]

29.9 – 30.8 – 37.6 – 30.3 = 2.08.6 [9.9mml]

30.2 – 31.7 – 38.5 – 29.8 = 2.10.2 [12.4mml]

29.5 – 30.3 – 37.4 – 28.9 = 2.06.1 [14.3mml]

Training sets for IM – 400 IM

# 2 Broken 400 IM @ 50 on 1.00 [2 x 50 each stroke IM order] 200 easy swim on 3.30 Broken 400 IM @ 100 on 1.40 [4 x 100 IM order] 200 easy swim on 3.20 Broken 400 IM @ 200 on 3.20 [2 x 200 IM] 200 easy on 3.20 Straight 400 Time trial Best stroke 200 easy

31.6 / 32.1 32.3 / 31.9 39.8 / 39.3 29.8 / 29.3 4.30.3 1.06.5 1.06.1 1.19.8 1.01.8 4.34.2 2.25.4 2.23.8 4.49.2 2.24.5 / 2.25.1 4.49.6

Training sets for IM – 200 IM

# 3

Broken 200 IM @ 50-50-100 on 1.00-1.40

300 easy swim on 4.20

Broken 200 IM @ 50-100-50 on 1.00-1.40

300 easy swim on 4.20

Broken 200 IM @ 100-50-50 on 1.40-1.00

300 easy swim on 4.20

Broken 200 IM @ 100 on 1.40

300 easy swim on 4.20

Straight 200 Time trial Best stroke

300 easy swim

29.6 – 31.7 – 1.11.5 2.12.8

29.8 – 1.10.8 – 29.3 2.10.3

1.04.6 – 37.6 – 28.7 2.10.9

1.04.9 – 1.10.7 2.15.6

1.06.4 / 1.06.1 2.12.5

Training sets for IM - Speed

# 4

5 sets of the following:

Broken 100 @ 25 on 1.00

4x100 F/S recovery on 1.40

13.3-13.8-16.9-13.1 = 57.1

13.2-13.8-16.7-12.9 = 56.6

12.9-13.5-16.5-12.8 = 55.7

12.7-13.5-16.7-12.8 = 55.7

12.6-12.9-16.2-12.4 = 54.1

Training sets for IM - Aerobic # 1 2.0 km Time Trial – F/S - Every 4-5 weeks retest - Average 100 = Threshold base - Progression: - 25.10 Jan 5th – 24.41 Feb 2nd – 23.58 Mar 4th

- 25.01 May 18th – 24.28 June 16th – 23.28 July 28th - 25.08 Jan 12th – 23.43 Feb 3rd – Swine Flu!

# 2 4x500 IM [50-100-150-200] switch on 7.00 - 1]. Fly/Fly-Bk/Fly-bk-br/Fly-bk-br-f/s - 2]. Bk/Bk-br/Bk-br-f/s/Bk-br-f/s-fly - 3]. Br/Br-f/s/Br-f/s-fly/Br-f/s-fly-bk - 4]. F/s/F/s-fly/F/s-fly-bk/F/s-fly-bk-br

# 3 Bike + Boxing – 50 mins – Mixed intervals – Add spikes in last 4 weeks / Taper Short rest periods – H/Rate @ 30-40 BBM

Stroke Training Emphasis

Fly – Front end speed Back – Pull / Upper body

endurance Complete kick – speed +

endurance Utilize back for cool downs Breast – Kick / 1-4 – 1-1 F/S – Ability to explode off

the Breast wall

Summary

1]. All swimmers should train IM as a conditioning tool, especially from the 12-16 year age bracket

- Emotional stimulation - Variety / injury prevention – less chance of overuse - Increase physical, all round strength 2]. 200 IM er’s - Natural sprint types - Can not have a weak stroke

3]. 400 IM er’s - A rare / strange breed of athlete - Tough and determined

4]. Identify any Weakness - ASAP