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 week, we’re going for a classic kick endurance workout so use it wisely.
A standard workout to be repeated weekly. The fitter you become, the faster you go!
Combining speed and equipment is a great way to get a full body workout, but it’s crucial to pick equipment that won’t interfere with proper technique at high speeds.
More FINIS Set of the Week
This week’s IM set is a staple for stroke work. For best results, mix in some swims off the blocks – this would be a great way to build in some speed during the middle of the set.
First half of the ladder is freestyle then climbing down is IM.
This set is designed to keep things interesting when training starts to feel stale – perfect for middle of the week workout blues.
This set includes a variety of drills to get the most out of what the Iso paddles have to offer. The key benefit here lies in developing the various muscle groups that swimmers should be using throughout the stroke.
This week’s set mixes in a little dry land work for an added strength element. All dryland elements can be modified to meet the specifics of your pool – the real work lies in getting out of the pool after each 25 and completing some form of body weight exercise.
As a coach, I have a hard time striking a healthy balance with kick sets – it can feel like all or nothing. As a solution to this, I’ve been using fin work to drive the intensity, without relying on crazy intervals to demand effort.
Sometimes IM training isn’t what you want, but it’s exactly what you need. So this week, IM is a means of building speed, agility and endurance for the mid-distance/distance freestyler.
This set is not for the faint of heart. If you’re looking for a truly challenging way to build endurance AND track results – this set’s for you.
This week’s set is formulated specifically for 500/1000 training. The combination of active recovery and quality speed work will challenge athletes at every level.
Whether she’s training for an English Channel crossing or a record-breaking 500 yard swim, this set is a “go-to” in marathon swimmer Catherine Breed’s lineup of workouts.
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