The key to getting better at the 200 IM is working on the three main fundamentals: underwaters, transitions, and continuous build to sprints.
Time to clear the deck and make room for some core, leg and arm work with this sprinter’s workout.
This set is all about mastering your underwaters (aka: the 5th stroke)! Primarily used with the Evo, quick-tempo monofin, we’re going to focus on speed and power to maximize the time underwater.
This set lines you up for the opportunity to work through underwaters as the set gets harder, and you are still asked to go fast. Use the 75s to get your heart rate up and really focus on the underwaters and the 50s.
Great set for a Saturday quality set. Also, really fun to do with a tech suit on at the beginning of a taper!
This is free and stroke swim set has some heavy work on your legs. Great workout for those who really need a lot of kicking to warm up and get ready to go!
This pull set is a strength building and core workout. We start with a standard pulling position, then work down to improving your aquatic signature in the water by engaging and stabilizing your core.
This set is for all the stroke sprinters and IMers out there! Focusing on killer breakouts, fast legs, powerful finishes, and fine tuning a controlled speed.
This set is all about mastering your underwaters (aka: the 5th stroke)! Primarily used with the Evo quick-tempo monofin, we’re going to focus on speed and power to maximize the time underwater.
This set can be tailored for any distance of IM Training. The focus here is quality – if quality in technique and transitions begins to slide, take the time to pause workout and refocus on the essentials.
The purpose of this test is to see how well athletes are at pacing on the longer distance swims.
Times are getting faster, and the motorboat style kicks are getting even more ubiquitous. How to master this key to speed? Train like you want it.
This set is not for the timid. If you’re ready to tackle some serious IM training, then read on!
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.