Who likes IM?

As in Individual Medley, not Ironman. The workout of the week is going to be a main set that our swim team did almost a week ago. It is called the Ultimate IM set and I know the kids did not have fun doing it. The send off's can be changed around to fit any swimmer, but this is a long set so it shouldn't be performed by anyone who doesn't usually swim a large amount of yards. Or if you aren't really used to swimming a lot of IM. You don't want to mess up your shoulders because of the amount of Butterfly you must swim during this set.

And unfortunately, there isn't a video to post with this workout, but here is how the set is broken up (and I'll post the "B" intervals for the set):

4 x 400 IM alternating 5:45 and 5:30 send off's
8 x 200 IM all on a 2:55 send off
16 x 100 IM alternating 1:25 and 1:15 send off's

We had the 400's and 100's on alternating intervals. They would swim one at moderate pace and then one fast. The 200's were all on the same interval.

Out of the 20+ swimmers that started the set, only 3 finished the entire workout as planned without missing an interval. Most of the swimmers were forced to swim freestyle on the faster interval during the 100's. This only happened after they missed an interval.

And an update on the 100/100 challenge, I'm 9 for 9 right now. I have actually not missed a day of running so far and its going good. Most days I'm keeping it pretty easy with a shorter run of 30 - 45 minutes. I did do a longer run on Saturday and plan on doing another this weekend. I put in 40 miles last week and plan to be around 45 this week.

T-Bird