Swim Workout #163 – IM – 2 Strokes

Have a great swim this morning!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Choose 3 strokes and a drill for each.

2 x 50 Strike #1

2 x 75 Stroke #2

2 x 100 Stroke #3

= 450 yds

Main Set

2 Rounds, pick 2 strokes, one for each round

4 x 100 IM

4 x 50 Stroke. FAST

100 Free easy

15 seconds rest between each, and 1 minute between rounds

8 x 25 IM kick

FAST/Easy by 12 1/2

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Swim Workout #160 – IM – Doubled

Have a great swim today! Hopefully you can find an outdoor pool to cool off from the summer heat.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM ( 12 1/2 of each stroke)

15 Seconds Rest

= 400 yds

Main Set

2 Rounds

200 Free

4 x 25 IM order FAST

4 x 50 IM order FAST

100 IM Swim

200 IM (Kick/Swim by 25)

1 minute break

15 seconds rest for everything else

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

Swim Workout #158 – IM – IM/Free Pyramid

Have a great time with this one. It isn’t often that we get to do a 50 IM.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 Kick/ Drill / Kick / Swim IM order

8 x 25 2 of each stroke, Moderate/ FAST by 25

10 Seconds Rest

= 600 yds

Main Set

50 IM – split by 12 1/2

100 Free

100 IM

150 Free

200 IM

250 Free

300 IM – Split by 75

350 Free

15 seconds rest

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,000 yds</h2>

Swim Workout #155 – IM – 75 Mix

Good Morning!! Enjoy the Workout.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

#1 Kick

#2 Drill

#3 Build up

X 4 IM order

2 x 100 IM Focusing on good turns

10 Seconds Rest

= 500 yds

Main Set

4 x 75 IM order

4 x 25 IM order Swim – Fast out of the wall

200 IM

1 min rest

4 x 75 IM order Kick

4 x 25 Kick FAST IM order

200 IM

1 min Rest

4 x 75 Free Swim

4 x 25 FAST Finishes

200 IM

15 Seconds Rest, Unless Noted Otherwise

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,200 yds</h2>

Swim Workout #152 – IM – Keep up the Pace

Take a challenge today.,,, 200 IMs with a consistent strong speed. You can do it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 75

IM no free = Odds

Kick / Drill / Swim Stroke = Evens

15 Seconds Rest

= 600 yds

Main Set

8 x 200 IM

Push it!!

45 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,100 yds</h2>

Swim Workout #149 – IM – Best and Worst Strokes

Hello Again!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 IM order

Kick / Drill

4 x 100 IM order

Build / Fast by 25

15 Seconds Rest

= 600 yds

Main Set

2 Rounds, #1 = Best Stroke #2 = Worst Stroke

200 IM

200 Stroke

2 x 100 Free

4 x 50 Stroke FAST

15 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,100 yds</h2>

Swim Workout #146 – IM – Brace yourself…Don’t be mad at the Coach!

Remember how good you feel after a great workout??

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, each set of 25s are the same stroke, feel free to do IM order or Best Vs Worst Strokes

4 x 25 Stroke, Kick, Build, Kick, Fast by 25

Take 10 seconds rest within the round and 30 seconds after each round

= 400 yds

Main Set

400 IM Swim

2 x 100 Fly

50 Super Easy

400 IM Swim

2 x 100 Back

50 Super Easy

400 IM Swim

2 x 100 Breast

30 Seconds rest after the 400s, and 15 seconds rest after everything else

= 1950 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,250 yds</h2>

Swim Workout #143 – IM – Mid Week Mix

Good morning. Today’s set has options to add in more freestyle if you wish to do so.

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

100 Choice Drill

2 x 50 Choice Kick / Swim by 25

Each round could be a different stroke in IM order. 10-15 Seconds Rest

= 600 yds

Main Set

2 Rounds

2 x 200 IM swim

100 Free or Choice of stroke to make it harder

2 x 75 IM, no free

100 Free or Choice of stroke to make it harder

15 Seconds Rest, 1 minute after each round

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,000 yds</h2>

Swim Workout #140 – IM – Fun with IM & Distances

Today you can have a mix of both worlds,.Distance and IM! Challenge yourself by making the 75s a whole stroke, maybe IM order.

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 IM

O = Kick

E = Drill

15 Seconds Rest

= 400 yds

Main Set

2 x 300 IM, Free

2 x 75 Choice

2 x 200 IM, Free

2 x 75 Choice

2 x 100 IM, Free

2 x 75 Choice

15 seconds rest

= 1650 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Swim Workout #137 – IM – 12 x 100s

IM fun with 100s. Don’t you love them?? Get after it!

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, 2 50s each stroke

O = Kick

E = Drill

10 Seconds Rest

= 400 yds

Main Set

2 x 100 Fly

100 IM Swim

2 x 100 Back

100 IM Kick

2 x 100 Breast

100 IM Swim

2 x 100 Free

100 IM Kick

15 seconds rest

4 x 50 Fast / Easy by 12 1/2 IM order, 10 seconds rest

8 x 25 VS Choice, 10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>