FINIS Set of the Week: The Best/Worst IM Set You’ll Ever Meet

Set of the Week is courtesy of FINIS, a SwimSwam partner.

This week’s set comes from Alan Bircher, Head Coach Ellesmere College, GB Junior Coach.

Coach Alan Bircher uses this set as a staple warmup for heavy IM training. Before launching into distance stroke work, he likes to use this sequence of 50’s to get the mind and body ready for some major IM time.

This set is not for the timid. If you’re ready to tackle some serious IM training, then read on! Coach Alan Bircher does not play around when it comes to 400 IM training.

1 x 400 Fly best effort
1 x 300 Back best effort
1 x 200 Breast best effort
1 x 100 Free best effort
1 x 200 Recovery, Very Generous interval – allow for full recovery
1 x 100 Fly best effort
1 x 200 Back best effort
1 x 300 Breast best effort
1 x 400 Free best effort

***BONUS POINTS: Total time of second round must beat the time of the first round

For more awesome workouts, visit FINIS’ Training Tips & Workouts page today!

About FINIS, Inc.

John Mix and Olympic Gold Medal swimmer Pablo Morales founded FINIS in Northern California in 1993 with a mission to simplify swimming for athletes, coaches, beginners and lifelong swimmers around the world. Today, FINIS fulfills that mission through innovation, high-quality products and a commitment to education. FINIS products are currently available in over 80 countries. With a focus on innovation and the fine details of swimming, FINIS will continue to develop products that help more people enjoy the water.

Set of the Week is courtesy of FINIS, Inc., a SwimSwam partner.

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Oh hell nah

Ha….. Back in the 1980s we used to do 1600 IMs, 400 of each stroke… I like this version better.

Will 37

The good old yardage days


The yardage days still exist for some, but have somewhat of a negative connotation now.


Glad I wasn’t alive swimming then lol


Some men just want to watch the world burn

Brian M

A set like this is purely for the ego of the coach that is writing it.

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