The IM Lane

Did you have anything to do with this? An absolute outrage!! :D I had nothing to do with it, but I will begrudgingly complete the challenge. :banana:RAAAAGE:banana:

The 2013 Checkoff Challenge includes the 800 IM :bliss: www.usms.org/.../tracking_sheet.pdf I'm game, for some pain. :thewave:

Bump

I couldn't find this thread when I did an advanced search; however, fatboy did. Thanks! Evidently, I have posted on this thread in the past. Two of my favorite non-core events are the 200 fly and 400 IM, and my goal is to improve my times for both of them. (At this point, I'm better at the 400 IM.) What are your favorite sets to train for IM races? Laurie Hug has excellent workouts in the "Stroke and IM Workouts" thread, and this is one of my favorites (posted on January 12): WORKOUT #2 W/U: 2-1-2-1-2 (200 dr/sw, 100k, 200p, 100k, 200 im dr/sw) (800) PS: 16 x 75: 1-4 on 1:15 or 1:25 or 1:35 or R10s: IM order 5-8 on 1:10 or 1:20 or 1:30 or R10s: 50 IM order/25 free 9-12 on 1:05 or 1:15 or 1:25 or R10s: 25 IM order/50 free 13-16 on 1:00 or 1:10 or 1:15 or R10s: free (1200) MS: 1 x 1000 (800 – skip last 200) done as: 200: alt 25 fast fly/25 easy free 200: alt 50 fast bk/50 easy free 200: 100 fast br/100 easy free 200: IM: 25 drill/25 fast 200: easy free 8 (or 6 – skip the last 2) x 100 on 1:30 or 1:45 or 2:00 Odds=Fast IMO or prime working the turns and finish Evens=Easy free descending stroke count by 25 (1400-1800) CD: 200-400 done as 50 ch dr/50 ch/50 fr dr/50 fr (2x) Total: 3600-4200 Today, I swam it as 3,600 and then added Karl's 4x50 fly set (after the warm up) and some extra kicking (at the end before cool down) to round it out to 4,000 yards. This workout kicks my:mooning:, but I am determined kick it back! :cheerleader: Please join in on this thread if you're like me and love ALL of the strokes! :banana:

I like the 4 x 50 fly set after the warm-up too. I can really tell how good a shape I'm in for fly by doing that set. Now that I'm thinking about useful sets that I haven't done in a while... 8 x 25 dolphins (bk or front) w/ fins on an close interval (:30 for me) is another great one for warm-ups or maybe beginning of cool-downs (nice core and leg conditioning among other things). The last month I've let my fly go somewhat and have focused on 200 back; 20 x 50 on 1:00 at 200 pace is one of my favorite sets for that. Also, inspired by USRPT, I'm thinking about incorporating a 40 x 25 on :40 set for back... I imagine that would be great for your fly too.

Also, inspired by USRPT, I'm thinking about incorporating a 40 x 25 on :40 set for back... I imagine that would be great for your fly too. :drowning: :whiteflag:The only way I could imagine doing that as a fly set would be to cruise those 25's. Putting any speed into it would be brutal! (Funny, but that set sounds way more difficult than the continuous 2,000 fly I swam at a VERY cruise pace.) Why don't you give it a try and report back to us! ;)

I agree; I think it's a much better set for back than for fly... I've done 20 x 25 on :45 with fly, holding between 100-200 pace. You might start there. I might do the 40 x 25 back later today. I'll try it over the weekend. Tomorrow, I'm going to try to improve my times on the fly set Karl suggested over on The Butterfly Lane before continuing on with my Fast Friday sprint workout.

I'll try it over the weekend. Tomorrow, I'm going to try to improve my times on the fly set Karl suggested over on The Butterfly Lane before continuing on with my Fast Friday sprint workout. I did a couple of those broken 200s today in my transition from warm-up to the main set (40 x 25 bk on :40). Went :47, :49, :49, :49 on the 4 x 50 fly on 1:00 (slower than I was a few months ago), then 100 bk recovery, then :38, :40, :40, :39 on 4 x 50 fr on :10r. But both add-ups are pretty good reflection of my SCY PRs in the 200 events (mid 3:10s in fly, high 2:30s in free). The 40 x 25 bk set, was definitely goal pace for 200... no way I could do that many reps of 25 at 50 or 100 pace right now... I was right around :22 for most of the set (my short-term goal is to break 3:00 the next time I swim 200 back SCY).

:drowning: :whiteflag:The only way I could imagine doing that as a fly set would be to cruise those 25's. Putting any speed into it would be brutal! (Funny, but that set sounds way more difficult than the continuous 2,000 fly I swam at a VERY cruise pace.) Why don't you give it a try and report back to us! ;) I agree; I think it's a much better set for back than for fly... I've done 20 x 25 on :45 with fly, holding between 100-200 pace. You might start there. I might do the 40 x 25 back later today.

I agree; I think it's a much better set for back than for fly... I've done 20 x 25 on :45 with fly, holding between 100-200 pace. You might start there. I might do the 40 x 25 back later today. I've given this some thought, and I have changed my mind- at least until I am more convinced this would be a good set. Why do 20 or 40 in a row of the same stroke? The longest IM is 400, and the longest one-stroke event (other than free) is 200. Since I am training for the 400 IM, 200 fly, and 200 breaststroke, wouldn't it make more sense for me to do 20 x 25 on :45 holding 200 pace and swim it as 5 of each stroke? If I did 40 x 25, I would do 10 of each stroke. If I did 20 or 40 of just fly, I think the negatives (repetitive stress of my shoulders and a reduction of speed would outweigh the positives. I just don't think I would be able to hold pace for that many reps. AND keep my stroke together. At 52 with a past history of repetitive stress injuries, not changing stroke could be an injury inducer. :eek: