One of my favorite events to watch is the 200 IM. Every 50, sometimes every 25, the field changes. Sometimes the one who touches the wall first is the one with the fastest closing speed, sometimes it’s one with the best underwaters and walls, and most often, it is the breaststroker that takes the win. Nevertheless, many things have to align for a swimmer to have a successful IM, whatever the length.
All the skills that it takes to execute a great IM cannot be covered in one set. Or even in one practice, or one week. It takes methodical and focused repetition to get the little things right. But one of the overarching requirements is mastery of all 4 strokes. Many swimmers are great front half, or great back half, IMers. Watching a rockstar flyer rip off a phenomenal 50 fly and leave the field in the dust is super fun, until they die in the breaststroke and have a sub-optimal finish. Equally frustrating is the well-known ace breaststroker that it is just too far behind to catch up to the leader. Watching races like this really drives home that to succeed in the IM, a swimmer needs to be firing on all 4 cylinders:)
This IM set forces swimmers to focus on their weak stroke while still training the entire IM. It requires a lot of buy-in gained through trial and error; swimmers new to the IM may resist working on a stroke they just want to “get through” . But swimmers who love the IM, or at least want to win it, know they need to work on their weakest stroke consistently to thrive in this race.
I gravitate to sets that build on themselves, like this one. That often means they are very repetitive and fixated, so I do not repeat them more than 3 times.
4 x 75 – 25 kick, 25 drill, 25 swim – all weakest stroke (easy interval)
8 x 50 IMO ( 2 fly, 2 back, etc) – fly and breast – count strokes, back and free – at least 4 kicks off the wall (strong/fast interval)
5 x 125 – IMO, add extra 25 of worst stroke (really strong/fast interval)
5 x 50 off the block – IMO with an extra 50 of the worst stroke. 80-90% effort with lots of rest
1 x 75 recover – good size rest
1 x 200 IM – sprint the weakest stroke – good size rest
- The 75s at the front are really important – to obtain efficiency and then speed, the basics need lots of attention.
- The 50s are a great way to work on some other important aspects of each of these strokes. For seasoned IMers, the stroke count should not just be a number, but a “feel”. The more it is done, the more confidence and skill the swimmer will gain in this area.
- I am all for adding extra of the weak stroke for the 125s – it’s just as mental as it is physically challenging. And I enjoy adding non-event distances.
- Same for the 50s off the block.
- I always try to build in a quick recovery when I can, and I favor 75s. I think it is the perfect length.
- The 200 IM at the end of a great way to put it all together.
- Again, I am not adding intervals, but added how much rest they should get.
This set is for swimmers that are well versed in the IM; they have to be able to competently do all 4 strokes and really want to get better at that weak stroke. As a coach, this set is a great opportunity to see what technique needs work, as well how it will look all together.
Side note: I showed this set to both my sons; one is an IMer and one was definitely not. The non-IMer said he would hate this set. His philosophy: play to your strengths and trudge through the rest. That works for the occasional IMer. The IMer son, on the other hand, said he would do it because he knew it would be good for him; he would have the buy-in. He understands the value of the confidence that comes with really sharpening your worst stroke. That is my hope for all my IMers who see this set on their workout sheet.
One thing this set does not work on are transition turns. I do other sets to work on turns; stay tuned for that next month!!
Happy swimming!