Swim Workout #53 – IM – 400IM Set

Looking for a little IM distance set. This one is for you!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 IM Order

Kick / Drill / Kick / Swim by 25

15 Seconds Rest

=400 yds

Main Set

100 IM

100 Free

200 IM

200 Free

300 IM

300 Free

400 IM 🙂

Work the IM portions and the free portions can be moderate.

20 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #47 – IM – Mini Splits

Good Morning! This is an exciting workout. I’ve changed up our normal IM by rolling through mini 100 IMs and rotated the strokes as we go. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

All Drill

50 Fly / 50 Back

50 Back / 50 Breast

50 Breast / 50 Free

100 Free

10-15 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free + 50 Stroke)

4 x ( 75 IM, no free + 25 Free fast)

8 x (25 Choice + 25 Free Fast) Kick

5 Seconds rest in between small sets and 15 for the rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #46 – Freestyle – Mid Distance Day

Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Build up + 25 Fast)

5 Seconds rest after the 75 and 15 after the 25

=400 yds

Main Set

2 x 300 Fins

3 x 200 Paddles with kicking

2 x 150 Pull

1 x 100 Fast

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #45 – Choice – 100 +

Enjoy your swim today!! Force yourself to make it a little harder by doing a full 100 stroke instead of IM. You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 IM Kick

200 IM Drill

100 IM Swim

20 Seconds rest

=400 yds

Main Set

4 x 100 IM or Full Stroke + 50 Free Fast

200 Free Pull

4 x 100 Free + 50 IM or Stroke Fast

200 Free Pull

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #37 – Freestyle – Let’s Go!

Hope you had an excellent weekend. It is time to get back to work!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

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

Main Set

2 x 200 – Pull

400 Fins

2 x 200 – Negative Split

4 x 100 – Kick with Fins

20 Seconds rest on 200s and 400s – 10 seconds rest at the 100s

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #35 – IM – 4 Rounds

Hello! This set is actually pretty fun. It is filled with highs and lows and will keep you moving. Work the stroke distances and relax on the 100 freestyles. Enjoy your Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 25 Drill + 50 Kick + 25 Swim) IM Order – 15 Seconds Rest

=400 yds

Main Set

200 IM

50 Fly Swim

50 Fly Kick

100 free

__________

2 x 100 IM

50 Back Swim

50 Back Kick

100 Free

___________

200 IM

50 Breast Swim

50 Breast Kick

100 free

____________

2 x 100 IM

50 Free Swim

50 Free Kick

100 free

___________

1-2 minutes rest between rounds

15-20 seconds rest for everything else

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards