No matter what your goal for today’s session is, we got ya covered… Swimming Workouts: 40 Epic Practices and Sets for Swimmers. This week's Training Set Of The Week features a three round 200 free set that includes fast 100 and 200 repeats and a broken 200. SP2 sets or lactate tolerance sets are the hardest sets a swim group will do. Swim (IM) Descend. The set is 20x25s, five of each stroke. 100-200 meters is the minimum recommended to flush out lactic acid that was built up during the main set. This set begins with 8 x 75’s as 50 kick, 25 build as IM order by 75. We will only do that set one time through,” says Converse. 400 IM fast. The main set is geared towards the 400 IM. This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. Just the set was 3,200 meters. Purpose: Simulate a 400 IM Race in the Main Set. During a tri-meet, Carmel Swim Club crushed the NAG in the boy’s 13-14 400 medley relay by over 2 seconds, which was set by NCAP earlier this year. 4/5 x 300/400- Sustainable pace, set rest; Total: Varies; Repeating heavier distances will be beneficial. . When we do multiple rounds, we challenge the swimmers to descend the 200 IM. The 400 Individual Medley is a delicate balance of speed and endurance across the four competitive strokes: Butterfly, Backstroke, Breaststroke and Freestyle. On days when we do a long free IM set we might start it off with a short butterfly set just so that we’re not completely neglecting that first leg of an IM but when the kids do free IM, they can swim really fast. On the first set of four 175s, the swimmers need to go their fastest 200 IM time. Good 50s, 25s as well as 100s and 200s are important as are race pace short distances. 100: 1 X {1x{1x100: Choice (Choice) Loosen up after the main set. Begin with 200 to 400 meters of easy swimming, and then do the following two drills to warm up for your swim workout. Last 400 in each circuit should be all-out. Masters swimming workout – learn to swim faster in 400m freestyle. Warm Down It’s important to let your body recover and cool down after a physically fatiguing set. Men Long course. The following workouts were all completed in short course yards. Training for the 400 IM. Lochte’s times on the 400 individual medleys were as follows: 4:29, 4:29, 4:28, and 4:27. This swim can simulate the pace changes you can experience in the Ironman swim, with the quick start to get your position and pick-ups around buoys. Swimming is low-impact, but to perform at your peak (and reduce your risk of injury), you still need to prime your muscles for action. Interval should be around the slowest one +30 seconds. In this way you increase the size of your bathtub. Originally published August 10, 2008 at 12:00 am Updated August 10, 2008 at 9:33 pm . Set #1 — Threshold . If you would like to see a comparison of Teagan Steinmetz's 400 Yard Individual Medley time with the fastest 400 Yard Individual Medley times for NCAA college swimmers from each Conference and team, please click on one of the NCAA divisions below. Sets last between 20 and 30 minutes; The Main Sets: Katie Ledecky. Youngstown State freshman Aida Jurinovics swam a school-record time of 4:29.60 in the 400-yard individual medley to highlight a solid group of performances by the Penguins in a dual against Oakland. (The last one is simply ridiculous.) These swim workouts are for competitive swimmers. Competitions. Coach's comments: "This is a set I regularly use with my athletes to mark progress," says Watson. There are a number of competitions swum regularly in medley relay, both by men and women. That'll give you more rest as you go faster. Sophomore Nick Vance started the night off by setting the school record in the 400 IM with an NCAA B time of 3:45.50 for second place. That'll give you more rest as you go faster. Available Free; Women in Coaching; Member Area; Jobs; Contact; Home » Workouts » Training for the 400 IM. Note: The NCAA college comparisons are provided for entertainment purposes only. The set can also be adapted for swimmers who lean more towards the distance individual medley event. How To Swim the 400 IM. “You can also do this set with 100 Quarters instead of 50s and a 400 IM at the end instead of 200 IM. Next: Butterfly Sets: How to Dominate Your Next 100m Butterfly. But it will be hard to top the feeling from Sunday night. Michael Phelps sets world record in 400 IM, 1 gold down, 7 to go . The Swim Brief; Swimmer’s Ear; Videos; Events; Workouts. How to Warm Up for Swim Sets. This week’s set of the week comes from Kat Wickham, former swimmer at the University of Utah (SKO Utes). Interval should be around the slowest one +30 seconds. The 400 IM is a beast of a swim, but by alternating 50s between rounds you can focus on individual strokes with relatively more rest and intent on speed. Get read to CONQUER your next middle-distance race with these tips! Swimming fast in practice on specific sets is crucial to a fast 200 IM. Each swimming workout has intervals that are perfect for your pace. 4 rounds: 3×50 build @ :50 – IM order by round; 125 “IM” (50 fly/25 bk/25 br/25 Fr) @ 1:50; 2×75 @ 1:10 – … The goal for all of these, like the goal in the 3 x 500 set, is for there to be very little fade between each swim. Jurinovics Sets 400 IM Record in Dual at Oakland. Cool down with 200 choice. 3 rounds— 1 x 300 @3:15 neg split. She broke the record set by former Mariner Liz Grove '18 back in 2015. Michael Phelps and Ryan Lochte are the reigning gold medalists in the men's 200 IM and 400 IM, respectively. 80% Effort: Descend. We are still not back to full training capacity yet. Matlashewski came in fourth in the 400 IM – Prelims: 4:45.82 / Finals: 4:43.64 Aida Jurinovics. Warm up with 300 choice, then go right into the main set (400 steady pull with paddles, rest 15 seconds, 4 x 100 mod hard, rest 5 seconds, 4 x 50’s hard, rest 5 seconds) repeat 4x and rest 3min between sets. In the short course (25 metres) swimming events the world's governing body recognizes world records since March 3, 1991. Will Modglin will go on to win more races, set more records and swim on bigger stages. If you weren’t hungry before this set, you will most certainly will be afterward. Search over 100 swim workouts for one that fits your swimming ability and goals. . This shouldn’t be too much of a challenge since they are swimming one less lap. The Mariners had a total of six individual top-eight finishes on the weekend listed below. 300 IM as kick/drill/swim by 25 on :30 SR. 4 x 100 IM order as 50 build/50 fast on :20 SR. Rest ~1:00. Alternative main set if you want to trim some yardage: 200-400 TT, 200 easy/recovery, 100-200 TT, 200 easy/recovery, 50-100 TT. The 400 IM. Different distances and different numbers of reps allow for different intensities. Cooldown (400) 4 x 100 (free, back, breast, free by 100's) Total: 2800 yards. 400 IM all-out @5; Notes: The workout was done in long course meters. For masters swimmers, swimming 400m freestyle is very important, is shows you can control your pace in long distance, it’s a great endurance workout and much more.. Last 400 in each circuit should be all-out. They are similar to the distances and speeds of competition events. IM Progression 25s is a set used to work on technique and speed for all four strokes. Also note your finishing heart rate after each time-trial swim. I have always believed it is easy to predict success by quality of practices. The idea behind a lactate tolerance set is to get accustomed to the type and amount of pain you might experience in a race. The first world record in the 400 metres individual medley in long course (50 metres) swimming was recognized by the International Swimming Federation (FINA) in 1957, followed by the women a year later. Below are a collection of workouts and swim sets for sprinters, for distance swimmers, for those looking to improve their kick, and everyone else in between. Just like the 200 IM I believe in negative split racing parts of the 400 IM. FINIS Set of the Week: Think VSCO Girl, But Make it a Swim Set. This race is either swum by one swimmer as individual medley (IM) or by four swimmers as a medley relay ... for example, Ryan Murphy set the world record for the 100 m backstroke during the first leg of the 4×100 m medley relay at the 2016 Summer Olympics. It is challenging and the kids will have to work hard to meet the goal of the set . The Medley. Swim Workout #154 - Freestyle - Broken 500s | A Swim Life on Swimming Workout Legend Tags 2 turn 50s 4 Rounds 25 50 75 100 100 IM 150 200 200 IM 300 400 500 2700 2900 2950 3000 3050 3100 3200 best stroke breathing broken Build choice distance Dive Diving Fast Fast / Easy FINS Freestyle IM kick ladder Mix Mix Set pull outs pyramid sprint stroke swimming Treading Water Workout worst … Set Explained: This #ONETrainSavage trains the swimmers to push through the exhaustion that comes with the 400 IM … We will only do that set one time through,” says Converse. At the time Ledecky was training with a group of 4-5 other swimmers who all shared the same interval. Set: *edit distance, exercises and equipment to suit you* 10 Bar Dips 100 FLY for Time 20 Squat Jumps w/Med Ball 100 BK for Time 100 BR Pull Out Challenge 100 BR for Time 100 FR 3 Pull Ups + Wall out 100 FR for Time. “You can also do this set with 100 Quarters instead of 50s and a 400 IM at the end instead of 200 IM. 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