Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25
– O = IM order
– E – Free

All Kick, 10 seconds rest

4 x 50 IM Order Swim – 15 seconds rest

=400 yds

Main Set

200 IM

100 IM

4 x 50 IM Swim W/10 pullouts at 25

200 Free

100 Free

4 x 50 Free W/10 pullouts at 25

200 IM Kick

100 Free Kick

4 x 50 Choice Kick

*15 seconds rest for all of the above

= 1500 yds

Warm Down

100 Easy

Total = 2,800 Yards

Here is your Labor Day practice. You might have the day off from work, but don’t take a day off of swimming. You’ll regret it later! Get out there and swim early and then enjoy some time with family and friends!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25, 50, 75, 100 Kick
100, 75, 50, 25 swim

– 10 seconds rest

=500 yds

Main Set

3 x 300 – pull – 15 seconds rest

3 x 200 – negative split – 15 seconds rest

2 x 100 – breathe ever 3/5 strokes by 25 – 15 seconds rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards

Do you need a little push to swim your worst stoke? I do! Good luck if your worst stoke is fly!! You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 50 – Worst Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest
• 4 x 50 – Best Stroke – Kick/Drill/Kick/Swim by 50 – 15 seconds rest

=400 yds

Main Set

2  Rounds, 1st round is your worst stoke, 2nd round is your best stoke

200 Free

4 x 75 ( Stroke, Free, Stroke by 25 – 15 Seconds Rest

4 x 25 Super Fast – 15 Seconds Rest

12 X 25 Kick

Rotate Worst and Best Strokes

10 Seconds Rest

=1500 yds

Warm Down

100 Easy

Total = 2,800 Yards

Looking to change things up in your usual IM set? Here is one that will make you think a little bit. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 x 100 Kick – 15 seconds rest

#1 = IM
#2 = stroke
#3 = Free

4 x 50 Descend 1 – 4 – Choice – 10 seconds rest

=500 yds

Main Set

12 x 75 – 20 seconds rest

#1 = IM
#2 = stroke
#3 = Free

#4 = Easy

Do this three times around and build up each 75 to super fast!

8 x 50 Stroke – F/E by 50 – 10 seconds rest 

8 x 25 VS Stroke, keep 4 25s the same stroke – 10 seconds rest

=1,500 yds

Warm Down

100 Easy 

Total = 2,900 Yards

One of my favorite ways to work on sprints is to do sets that allow you to go as fast as you can, no holding back. Once you hit the wall, you can immediately enjoy going easy for the next 50 or 100. Instead of just resting on the wall you can recover while still being active!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

4 x 75 – 15 second rest

Kick/ Drill/ Swim

4 x 25 Swim Fast – 15 seconds rest

=400 yds

Main Set

4 x 100 Fast / Easy by 100 – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

4 x 50 D 1-4 – 10 seconds rest

200 Free

4 x 100 Fast / Easy by 100  – Active recovery on the easy 100 – 20 seconds rest after the easy 100 only

8 x 25 Fast  / Easy Kick by 25 – 10 seconds rest

200 Free

= 1600 yds

Warm Down

100 Warm down

Total Yards = 2,900 yds

This set is great to get for practicing all of our strokes. Enjoy the ride!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

100 IM Kick – 15 seconds rest

2 x 50 Free – 10 seconds rest

100 IM Drill – 10 seconds rest

4 x 25 Free Build – 10 seconds rest

100 IM Swim

=500 yds

Main Set

This set is done 4 times , each one is a different stroke (IM order without free is a good suggestion)

4 x 50 Stroke – 15 seconds rest

• #1 = swim
• #2 = Kick
• #3 = Swim
• #4 = Drill

100 Stoke – 30 seconds rest

100 IM

50 easy

= 1650 yds

Warm Down

100 Warm down

Total Yards = 3,050 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

2 X 25 kick + 50 build
2 X  50 fast
1 X 50 easy
Do this set once with free and a 2nd time choice, 10 seconds rest between all

= 600 yds

Main Set

2 X 200 pull – breath every 3/5/3/7 by 50 – 20 seconds rest
6 X 75 IM no free or stroke first 3 kick, 4-6 build within each 25) – 10 seconds rest
150 IM no free or stroke- fast
12 X 50 4 each stroke (no free) – 10 seconds rest
150 kick good pace
4 X 25 kick fast first 12.5 – all out on the fast! – 15 seconds rest

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,200 yds

B = Build up:

Increase your speed within the 50, 100, 200, etc. Not the set.

Breath 3,5,7,9 =

Only breath on the 3rd, 5th, 7th .. stroke. Only do every 7 or 9 strokes if you are confident with your breathing ability.

Choice =

Your choice of any stroke.

D = Drill:

This means that we will be taking time to think about our strokes. Here are some drills to give you some ideas.

Freestyle: Ketchup, High Elbows, three right/three left, etc.

Backstroke: 6 right, 6 left, 6 kick switch, etc.

Breaststroke: hands by your side, butterfly kick with breaststroke arms, 3 second glide, etc.

Butterfly: 3 right/3 left/ 3 full strokes, single arm, dive and glide, etc.

In the future, I will work on bringing in more drill options and descriptions.

D 1-4, 5-8 = Descend thru the series:

Increase your speed on each 50; For example a set of 8 x 50s D 1-4, 5-8 – the first 50 is slow, the 2nd is a little faster, the 3rd is faster, the 4th is the fastest, and then you repeat it again.

Fins =

Grab your favorite fins and use them for the set.

Kick =

Kick on your back in streamline position, with a kick board, or on your side with your bottom hand extended.

Paddles =

Swim with just paddles and kick.

Pull =

Swim with a pull buoy and don’t kick. In addition if you would like more workout, add in the paddles above.

Pull – Outs =

Generally these on done at the deep end of the pool in the middle of a 50. At the 25, pretend like you are getting out of the pull, extend your body all the way up, almost locking your elbows, and then release and lower your body down to the pull edge. Repeat 10 times or as many as you are able. These are similar to push ups.

Stroke =

Your choice of any stroke, but freestyle.

Treading Water =

For 15 sec intervals on (treading with an added motion) and then off (simply treading while using your arms). To add a motion use a medicine ball, diving brick, or any other weighted item raised above your head at varied heights or simply trade off raising your hands at varied heights.

VS / Variable Sprint:

In sets of 4 x 25s.

1) 1/2 of a length easy/ 1/2 length fast

2) 1/2 of a length fast / 1/2 length easy

3) All fast

4)  All easy

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