Quick Sprint Set

Posted on April 29, 2012 by admin

This is a quick sprint set that culminates in an all-out 50. I personally like to do sets like these because it’s always fun to see what you can go at the end. Add in whatever warmup or warmdown you’d like, pick your own intervals/rest, build it into another workout, or repeat as many times as you desire.

I usually add in some easy swimming between each group, and put fins on for another round.

Distance: 550 yards
Equipment: optional

4 x 50′s – 200 Pace
3 x 50′s – 35 100-200 Pace / 15 Easy
2 x 50′s – 25 100 Pace / 25 Easy
1 x 50 – 15 All out / 35 Easy
1 x 50 – ALL OUT! (from dive or push)

Have fun!

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IM Ladder

Posted on April 26, 2011 by admin

The IM ladder is pretty simple to understand and is exactly what it sounds like. You climb up the ladder and back down the ladder while doing the four strokes that make up the Individual Medley. This is small mini set and should be used as part of warm up or a larger main set. It’s a great way to add all four strokes to the warm up and get the heart rate going. Choose interval based on your skill level and you can even repeat the set if you want to.

Distance: 400 Yards
Equipment: optional

25 Fly
50 Fly/Back
75 Fly/Back/Breast
100 IM – Fly/Back/Breast/Free
75 Fly/Back/Breast
50 Fly/Back
25 Fly

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Auburn Aquatics IM Set #3

Posted on April 25, 2011 by admin

This is another IM (individual medley) swimming workout taken from Auburn Aquatics training schedule posted on the Auburn website. Add the necessary warmup and warmdown.

Distance: 4,750 Yards
Equipment: none

100 IM Drill @ 2:00
3 x 150 @ 2:00 (100 Fly Build/50 Back Fast, 100 Back build/50 Breast Fast, 100 Breast build/50 Free Fast)
3 x 50 Free @ :40 Descend 1-3
2 x 200 IM Drill/Swim x 50’s @ 3:30
3 x 150 @ 2:10 (same as above)
3 x 75 @ 1:00 Descend 1-3
3 x 300 IM @ 4:30 Swim Descend 1-3
3 x 150 @ 2:20 (same as above)
3 x 100 @ 1:20 Best average!
1 x 400 IM for time @ 6:00
3 x 150 @ 2:30 (same as above)
3 x 125 @ 1:40 Best average!

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Auburn Aquatics IM Set #2

Posted on April 14, 2011 by admin

This is another IM (individual medley) swim practice taken from Auburn Aquatics training schedule posted on the Auburn website. This is an advanced swimming workout and is aimed at the competitive year-round swimmer. Add the necessary warmup and warmdown.

Distance: 4,000 Yards
Equipment: none

4 x 400 IM Kick/swim @ 7:00 Desc. 1-4
- Fly and Breast Kick
- Back and free are swim
4 x 300 @ 4:30 100 Fly/100 Back/ 100 Breast
4 x 200 IM @ 3:00 Descend 1-3 and 4 for time!
4 x 100 IM @ 1:30 Best Average!

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Auburn Aquatics IM Set #1

Posted on April 7, 2011 by admin

This is a IM (individual medley) set taken from Auburn Aquatics training schedule posted on the Auburn website. The set itself is relatively easy to understand. You build up from a 100 IM all the way to a 400 IM for time. For time means that you should be giving 100% effort. Add the necessary warmup and warmdown.

Distance: 3,000 Yards
Equipment: none

Repeat 3 Times

100 IM @ 2:00 Drill
200 IM @ 3:45 Drill/Swim by 25
300 IM @ 4:30 Swim/Drill/Swim by 25
400 IM @ 5:00 Swim for time

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