Swim Workout #119 – IM – Mock Relays

Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 Choice, FAST / Easy by 25

2 x 200 Relays #1 = Freestyle, #2 = IM

Practice your relay starts with your friends if possible

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 100 IM + 100 Free

200 Free moderate pace

4 x 50 Choice + 50 Free

200 Free moderate pace

4 x 25 Stroke + 25 Free

10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free

=1600 yds

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

Swim Workout #116 – IM – Grab Bag

This one might be a grab bag, but don’t let it fool you. It is pretty tough! Go get after it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 + 25) – 10 seconds rest

- Kick / Drill /Swim by 25 on the 75
- 5 seconds rest
- 25 FAST

=400 yds

Main Set

200 IM Kick

200 IM Swim

4 x (2-Turn 50s) – IM – rotating which stroke you start with to better work on your turns

4 x 100 IM order by 100

200 Free

200 IM Kick

200 IM Swim

15 Seconds Rest

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2><h2 data-elementor-setting-key="title" data-pen-placeholder="Type Here..." style="font-style: normal; letter-spacing: normal;">Total = 2,900 Yards</h2></h2>

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 #59 – IM – Mix

Give it your all today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Stroke Variable Sprint – Choose 2 strokes

100 Drill – IM

4 x 50 IM Build Up

10 Seconds Rest

=500 yds

Main Set

4 (100 IM + 50 Stroke)

8 x 50 IM order (Kick / Drill / Build / Fast by 12 1/2 yds

4 (75 Stoke + 25 Free)

8 x 25 IM Kick Fast / Easy by 25

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,000 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 #41 – IM – Happy Halloween

It is Halloween!! It will be a busy night so get out there early and swim before work and family events take over tonight. Throw in some fly on the 100s for Halloween!! I dare you…Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (25 Kick + 50 Drill + 25 Swim)

IM Order

10 Seconds Rest

=400 yds

Main Set

4 x 100 IM

100 Free Easy

4 x 50 IM order

100 Free Easy

4 x 100 Stoke / Free by 25 – Or make it tougher by doing a 100 of a full stroke….

100 Free Easy

8 x 25 IM Kick

15 Seconds Rest on everything, but feel free to take a quick water break after the 100 Freestyles.

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Swim Workout #38 – IM – Just Keep Swimming

Good Morning. Today’s set has a solid mix of IM, choice stroke, and freestyle. Do your best to swim all the way through the main set without taking more then the requested amount of rest. There is a 200 in the middle that is meant to be a slower active recovery. Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Drill + 25 Fast)

10 seconds rest after 75, 15 seconds after 25

=400 yds

Main Set

3 x 100 IM Build

3 x 100 Free Fast / Easy by 25

3 x 100 Choice (D 1-3)

200 Free Pull (This is meant to be active recovery)

4 x 50 IM Order Build

4 x 50 Free Fast / Easy by 12 1/2

4 x 50 Choice (D 1-4)

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Swim Workout #29 – IM – Just Go

Don’t read this one ahead of time. Just print it and get to the pool… You’ll thank me later.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = IM without the free

E = Free

15 Seconds Rest

6 x 25 Kick – IM order without Free

15 Seconds Rest

=600 yds

Main Set

300 IM ( 75 of each Stroke) – 30 Seconds Rest

3 x 100 Stoke/Free by 25 – Fast on the stroke 25

6 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

200 IM – 30 Seconds Rest

2 x 100 Stoke/Free by 25 – Fast on the stroke 25

4 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

15 Seconds Rest if not noted above

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Swim Workout #26 – IM – Mix

IM Day is here! Today we are mixing up your typical IM and adding in a few broken 75s to start and then the main set is full of different distances and strokes. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds of the set below, 15 Seconds Rest 50 Fly Drill + 25 Back50 Back Drill + 25 Breast50 Breast Drill + 25 Free75 Free

=600 yds

Main Set

100 IM Moderate

200 Stroke / Free by 25

8 x 25 iM Order / Free by 25

400 Stroke / Free by 25

100 IM Moderate

200 Stroke / Free by 25

4 x 50 Kick, IM order, Fast inside the flags

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy