Tips & Training

Workouts for 200IM training

By Meghan Satterstrom
 
We talked to coach Kelly Kremer, co-head coach of the University of Minnesota women’s swim team, about his approach to training his swimmers for the 200 individual medley.  
 
Coach Kremer gave us a sample workout that might be good for swimmers training the IM. Talk to your coach to see if it might be right for you:
  
Warm Up:
 •500 Swim
•400 Pull, every fourth 25 reverse IM Order
•300 Kick, every third 25 reverse IM Order
•200 Drill IM
•100 Choice
 
Swim/Kick: 6 x 250
•Alternate 150 Swim IM (fly-back-breast), rest
•100 fast flutter kick with board
 
Drill/Swim:
 •Three rounds of: 1 x 100 IM – half of each length swum underwater – on 1:30
•4 x 50 IM order (25 build swim + 25 fast drill) on :55
•1 x 100 freestyle – half of each length swum underwater – on 1:30
 
Swim: Two rounds of 3 x 75 on 1:15
•(50 Fly-25 Back, 50 Back-25 Breast, 50 Breast-25 Free)
•1 x 25 easy on 1:15, work transition from stroke to stroke, paying attention to underwater pullouts and streamline.
 
Swim: 12 x 200 on 2:40
 •Odd=Choice, Even=IM descending (starting HR of 150)
 
Loosen:  4 x 100 Swim Ascend  


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