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.