Swim Workout #104 – IM – Fun with 100s

How are you doing with your swim goals? Are these workouts too easy or too tough? Can I help make any suggestions to help you reach your goals? Let me know at sarah@aswimlife.com. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, IM Order
( 75 Stroke (Kick, Drill, Swim), 5 Seconds rest, 25 FAST Stroke, 15 Seconds Rest)

=400 yds

Main Set

4 x 100 IM, 15 Seconds Rest

2 x 50 Stroke, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

2 x 100 IM Kick, 15 Seconds Rest

2 x 50 Stroke Kick, 10 Seconds Rest

2 x 50 Free, 10 Seconds Rest

4 x 100 Stroke/Free by 25, 15 Seconds Rest

4 x 50 Choice FAST – Take enough rest so that you can go all out!! 

= 1600 yds

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


Swim Workout #101 – IM – Mixer

Rise and shine. Make today count with a great workout. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

#1 = Choice, #2 = Free, 15 Seconds Rest

2 x 50 Kick

2 x 75 Swim

2 x 100 Drill

=450 yds

Main Set

4 x 50 IM order  – Build

100 IM

4 x 25 Choice FAST

200 IM

4 x 50 IM order Kick

300 IM

4 x 25 Choice FAST Kick

15 Seconds Rest on all of the above

12 x 25 Variable Sprint, Choice by set of 4, 10 Seconds Rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,850 Yards



Swim Workout #98 – IM – 200s

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Round 1 = Choice Stroke , 15 Seconds Rest

25 Kick

50 Swim

75 Kick

100 Swim

Round 2 = Choice Stroke #2 , 15 Seconds Rest

100 Kick

75 Swim

50 Kick

25 Swim

=500 yds

Main Set

4  Rounds

200 (Stoke / Free by 25) IM order, 20 Seconds Rest

4 x 25 Stroke Fast, IM order, 10 Seconds Rest

2 Rounds, Choice

100 Kick, 10 Seconds Rest

4 x 25 FAST Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #95 – IM – Mixer Challenge

Good Morning! This workout has a good mix of different strokes, distances, and speeds. Challenge yourself today!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 400 IM Kick with board

=400 yds

Main Set

3 Rounds, *one of each stroke except freestyle , 15 Seconds Rest

  • 200 IM
  • 75 Fly* + 25 Free
  • 2 x 50 Fly* Build
  • 100 Free

4 x 50 IM order – FAST Turns, 10 Seconds Rest. Work on perfect turns.

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #92 – IM – 4,3,2,1 Mix Up

Enjoy the set today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

=500 yds

Main Set

400 IM (free/stoke by 25)

4 x 25 fly drill

50 fly swim fast

300 IM 75 k/d/s by 25

4 x 25 back drill

50 back swim fast

200 IM swim

4 x 25 breast drill

50 breast swim fast

100 IM swim

4 x 25 free drill

50 free fast swim

 

25s, 10 Seconds Rest, rest as needed on everything else

1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #89 – IM – 1,2,3, Go

Go get after it today! Feel free to throw in paddles or fins when you wish. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, one of each stroke IM order, 10 Seconds Rest

50 Kick

50 Drill 

50 Swim 

=600 yd

Main Set

100 IM

100 Stroke

100 Free

200 IM

200 Stroke

200 Free

300 IM (75 of each stroke)

300 Free

15-30 Seconds Rest as needed. Take more rest between rounds of 1, 2, and 3.

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #86 – IM – Stacked IM

Tired of the usual straight IM set?? Try the stacked IM!!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 IM Kick

4 x 75 Kick/Drill/Swim by 25

15 Seconds Rest

=500 yds

Main Set

3 Rounds of Stacked IM – 15 Seconds Rest, unless notes otherwise

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

___ 1 Minute Rest

25 Free

50 Free / Breast

75 Free / Breast/ Back

100 IM

100 Free

___ 1 Minute Rest

25 Fly

50 Fly/Back

75 Fly/Back/Breast

100 IM 

100 Free

_____________________

12 x 25 Variable Sprint Kick, 10 Seconds Rest

= 1650 yds

Warm Down

100 Easy 

Total = 3,050 Yards



Swim Workout #83 – IM – 150s

Happy Wednesday! We have a fast IM set today. This one is great if you have an upcoming meet. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 4 x 150 (50 Kick, 50 Drill, 50 Swim) IM order, 15 Seconds Rest

=600 yds

Main Set

4 x 25 

4 x 50

4 x 75

All of the above, build up to fast within each distance. IM order or Free, 15 Seconds Rest

8 x 50 FAST turns and finishes, 15 Seconds Rest

16 x 25 Variable Sprint, IM order by rounds of 4, 10 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #80 – IM – Fun

Have fun out there today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds, each one a different stroke. 10 seconds rest. Maybe try your worst stroke, best stroke, and then a round of freestyle.

100 Kick

2 x 50 Drill

100 Swim

=900 yds

Main Set

200 IM

200 Pull

2 x 100 Choice FAST

100 IM

100 Pull

2 x 50 Choice FAST

6 x 50 Kick, FAST flags

15 Seconds rest, with 45 seconds after choice fast sets

= 1200 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #77 – IM – Move It

Rise and Shine, get your practice in today!! You won’t regret it. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 Rounds  – 15 seconds rest
    • 25 Kick / 50 Drill / 75 Kick, Drill, Swim by 25

=600 yds

Main Set

4 Rounds – 15 Seconds Rest, unless noted otherwise

100 IM

4 x 25 Choice Fast Kick

2 x 50 Choice Swim Super Fast – watch your time, take 45 seconds rest

50 Free Easy

= 1400 yds

Warm Down

100 Easy 

Total = 2,900 Yards