|As a world record holder in the Individual Medley, I understand the importance of training specifically for the IM.|
TRC Main Set for Individual Medley
The 400 IM is arguably the most difficult event on the swimming schedule. Hence, TRC Main Set for Individual Medley was designed with transitions in mind and with much aerobic training. Today, the fast breaststrokers own the Individual Medley. However, in order to win, they cannot afford to be weak in one single stroke.
This is a great Individual Medley workout that I borrowed from Head Coach Kevin Zacher from Scottsdale Aquatic Club in Arizona. I like the way he mixes and varies these subsets within the main set. It is tough, yet creative. No boredom here. Just lots of good ol’ fun, hard work geared for the IMers.
6 x 25 fly on 30 secs Odds kick
Evens swim 3 x 50 fly on 50 secs descending 1-3
3 x 100 50 fly/50 back on 1:35 (Hold 82 SR on back)
8 x 75 back
Odds Kick on 1:20, Evens swim on 1:10 (Hold SR of 86-90)
3 x 100 50 back/50 breast on 1:40 use crossover turn with full breast pullout (hold SR of 82 on back)
Followed by 2 Rounds:
100 breast kick on 2:00
4 x 75 breaststroke on 1:15 Odds smooth, Evens strong
3 x100 on 1:35 50 breast/50 free holding 86 SR on free
6 x 125 free on 1:45 100 swim at 86 SR, 25 kick. Descend 1-3 and 4-6
300 IM fast from a dive.
Ages 12 and under should do exactly half of this main set.
Masters swimmers proceed at your own risk…but I recommend trying to do half of it first.
I hope you enjoyed this edition of TRC Main Set for Individual Medley and will catch our podcast this week with Coach Zacher in Lane 3. You will learn much more about this outstanding coach. If you haven’t learned to do the crossover turn yet, follow our video series in Lanes 1, 2 and 3 on the 5 steps to learn this important swimming technique.