Coach’s Intel: Casey Charles of the Freshly Minted East Carolina Gators Shares a Broken 400IM Set

  26 Olivier Poirier-Leroy | August 26th, 2013 | Coach's Log, Training, Training Intel

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

Casey Charles of the freshly minted East Carolina Gators shares a broken 400IM set  in today’s Coach’s Intel:

I used (and continue to use) set ideas like this for my former swimmer Matt Houser who was a 3:46 400 IMer coming out of HS.  We are also the home club of Olympic Gold Medalist Lauren Perdue. Our Carteret branch developed Open Water World Champion Chip Peterson under the banner of the Carteret Currents.

I love IM training and I love for my swimmers to swim at race pace at some point in nearly every practice. I try to stress speed, technique, and transitions during all main sets.

I believe in 25s at high rates of speed as well as FR swims at distance being held under that strokes goal time (if you can’t consistently do it FR in practice – it’s probably not going to happen stroke in a meet).

I have submitted short 18-20 min sets that can be combined or done in multiple RDs… Intervals can and will vary by ability level.  The intervals submitted are pretty general.

Broken 400 IM Set #1 [19 minutes per RD]

1 x 25 FL From a Dive – Strong – Establish technique and tempo @ :40

1 x 50 FL Build off of established tempo to fast @ 1:00

1 x 25 FL Maintain Fast @ :40

2 x 50 BK D1-2 @ 1:00

2 x 50 BR D1-2 @1:00

1 x 25 FR Best Effort – Strong kick – tempo up with the arms – control breathing @ :40

1 x 75 FR Finish @ 1:30

 

1 x 200 IM – Drill/Swim by 25 @ 4:00

 

16 x 25 IMO by 4s @ :30 – Best Average – Race all 25s

 

Broken 400 IM Set #2 [18 minutes per RD]

1 x 50 FL from the block

1 x 100 FL/BK by 50 – FL is Fast – Backstroke – establish technique – drive hand speed

1 x 100 Bk/BR by 50 – BK – Best effort, BR – establish technique – long up top finish kick

1 x 100 BR/FR by 50 – BR – Pick up tempo, FR – AO effort – fast feet and hands, fast low breaths

1 x 50 FR Best Effort

 [50s @ 1:00 and 100s @ 1:40]

6 x 25 IMO by 2s [No FR] @ :40 – Perfect Stroke/Recover

1 x 400 FR under 400 IM broken time from above @ 6:00

 

Broken 400 IM Set #3 [19 minutes per RD]

1 x 50 FL – Strong, good body position, but ultimately easy speed

1x 75 (50 FL/25 BK) – Fly is build, faster hands; BK – establish body position, 3 underwater dolphin kicks, catch as much water as possible

1 x 50 BK – Build Kick and hand speed, 3/4 kicks off of each wall

1 x 75 (25 BK/50 BR) – BK – 5 kicks or more off wall, fastest hand speed; BR – strong pull-outs, 5 strokes on the first 25, 6 strokes on the 2nd 25

1 x 50 BR – Continue building speed through stroke count, 7 stokes on the 1st 25, 8 on the 2nd 25

1 x 100 FR – Swim should be at 400 IM FR Goal Pace

[50s @ 1:00, 75s @ 1:20, and 100 @ 1:20]

1 x 200 IM D/K @ 4:00 – Reinforce body position and general feel

16 x 25 IMO by 4s @ :30 – Best Effort

 

Broken 400 IM Set #4 [19 minutes per RD]

3 x  RD1 – FL, RD2 – BK, RD3 – BR

1 x 25 Strong @ :30

1 x 50 Build @ 1:00

1 x 25 All-Out @ :30

 

After RD 3 – 1 x 100 FR best effort @ 1:30

1 x 100 EZ @ 2:00

 

3 x 25 FL D1-3 @ :40

1 x 50 FL/BK – FL – Best Effort, BK – Fast Hands @ 1:00

2 x 25 BK #1 – Fast Hands/Build Legs, #2 – AO BK @ :30

1 x 50 BK/BR – BK = AO, BR – Strong – think technique @ :50

3 x 25 BR D1-3 @ :25

1 x 50 FR AO @ :40

2 x 25 FR AO @ :20

 

1 x 100 EZ @ 2:00

Got a set that you would like to share with the swimming community? Send it on in to Olivier at [email protected]

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26 Comments on "Coach’s Intel: Casey Charles of the Freshly Minted East Carolina Gators Shares a Broken 400IM Set"

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THESE SETS ARE FOR WUSSES

Great! Thanks, Casey! I will contact you later this week! I am excited to share ideas; I am a full time coach with Nation’s Capital Swim Club (formally Curl Burke and home to Katie Ledecky). 🙂

Casey… I love this workout. I truly believe in rotating all types of sets into a swimmers workout. It keeps them from getting bored (unlike when I swam back in the day) and helps them think about things in a different way (better turns, stroke technique, underwaters, etc.). Although I am relatively young coach (only 33), I work with some top ranked 11-13 year olds in the country and if I can keep them interested and motivated, I am totally for it. Mixing this workout in with mid and long distance sets is perfect; it helps with the speed and thought process on how to swim a 400 IM. My swimmers constantly are asking “how they should swim their races”… Read more »
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About Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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