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 #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>


Swim Workout #107 – IM – Short & Sweet

Happy Wednesday! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

IM Order, No Free, 15 Seconds Rest

3 x 25 Swim

3 x 50 Kick

3 x 75 Kick /Drill /Kick by 25

=450 yds

        <h2>Main Set</h2>       
    <p>2 rounds, 15 Seconds Rest</p><ul><li>100 IM</li><li>100 Free</li><li>100 Stroke</li><li>50 Easy Free</li></ul><p>4 x 50 IM order Kick

100 IM Kick

8 x 25 FAST swim

8 x 25 IM Kick

10 – 15 Seconds Rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,750 Yards</h2>


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 #65 – IM – Double the Fun!

Good Morning! Enjoy this set as it has a double round set.Change up your stokes with something you don’t normally do on the 50s. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 100  – 15 seconds rest
    • Kick /Drill /Kick /Swim by 25 – IM order

=400 yds

Main Set

2 rounds , 15 seconds rest

  • 2 x 100 IM
  • 2 x 100 free
  • 2 x 50 Stroke Build Up
  • 4 x 50 Stroke Fast /Easy by 12 1/2 

Round One – try your worst stroke, Round two – try your 2nd best stroke.

12 x 25 Kick – Fast Flags or Fast Middle of the pool, 10 Seconds rest

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #20 – IM – 100s are in the Mix

I’m not a big fan of more than 6 x 100s. It is too boring. Today I’ve got 9 x 100s, but each one is different. I hope you enjoy it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = 50 Kick / 25 Swim

E = 25 Kick / 50 Drill

10 seconds rest, all your choice Stroke. Just make sure to keep the whole 75 one stroke.

=450 yds

Main Set

9 x 100

3 Rounds, 15 Seconds Rest – Really work the IM and Stroke 100s

1= IM

2 = Stoke

3 = Free

3 x 200 – Long and Strong, 30 Seconds Rest

1 = Fins Free

2 = Stroke/Free by 25

3 = Paddles Free

= 1500 yds

Warm Down

100 Easy

Total = 2,850 Yards