Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25
– O = IM order
– E – Free

All Kick, 10 seconds rest

4 x 50 IM Order Swim – 15 seconds rest

=400 yds

Main Set

200 IM

100 IM

4 x 50 IM Swim W/10 pullouts at 25

200 Free

100 Free

4 x 50 Free W/10 pullouts at 25

200 IM Kick

100 Free Kick

4 x 50 Choice Kick

*15 seconds rest for all of the above

= 1500 yds

Warm Down

100 Easy

Total = 2,800 Yards

Looking to change things up in your usual IM set? Here is one that will make you think a little bit. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 x 100 Kick – 15 seconds rest

#1 = IM
#2 = stroke
#3 = Free

4 x 50 Descend 1 – 4 – Choice – 10 seconds rest

=500 yds

Main Set

12 x 75 – 20 seconds rest

#1 = IM
#2 = stroke
#3 = Free

#4 = Easy

Do this three times around and build up each 75 to super fast!

8 x 50 Stroke – F/E by 50 – 10 seconds rest 

8 x 25 VS Stroke, keep 4 25s the same stroke – 10 seconds rest

=1,500 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Sometimes we get to comfortable with having the freestyle at the end of an IM… Let’s change things up and focus more on the other 3 strokes. Don’t worry if you usually rest some on the freestyle, you can take a little extra rest in between the IM and the choice fast sets. Go after it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 4 x 75 Choice – 10 seconds rest
  • O= kick, swim, kick by 25
  • E= swim, drill, swim by 25
• 8 x 25 VS Choice – 10 seconds rest

=500 yds

Main Set

• • • 4 x 150 IM no free – 20 seconds rest
      • 4 x 25 Choice Fast – 10 seconds rest
    • 4 x 100 IM – 20 seconds rest
      • 4 x 25 Choice Fast – 10 seconds rest
    • 4 x 75 IM no free – 20 seconds rest
      • 4 x 25 Choice Fast – 10 seconds rest

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Are you the swimmer that always trains for the same stroke…? Get outside your comfort zone and try the other 3 strokes. Give the fast portions your all and savor the rest.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yards

Drill Set

12 x 25 ( 3 rounds of 4 x 25s ( 1=kick, 2=drill, 3=1/2 fast, 4=all fast)) Choice per round. Might be nice to do one set each stroke. 10 seconds rest.

100 free

= 400 yards

Main Set

3 rounds of ( *change the stroke each round) – 15 seconds rest

• 100 IM
• 50 fly* fast
• 50 free easy
• 4 x 25 fly*
• 100 free moderate

=1200 yard

5 x 100 kick with board your choice – 15 seconds rest

• fast easy by 25
• Use fins if you want to change it up

=500 yards

Warm Down

100 warm down

=3,000 yards

Warm Up

400 Swim / 200 Kick / 200 Pull

=800 yards

Drill Set

12 x 25 VS free – 10 seconds rest

=300 yards

Main Set

300 swim (30 sec rest)
200 IM drill (30 sec rest)
4 x 50 Descend 1-4 (10 sec rest)
400 Drill / kick by 25 free (30 sec rest)
200 Distance per stroke (30 sec rest)
8 x 50 Fast (30 sec rest)

=1500 yards

Warm Down

100 Warm down

Total Yards = 2,900 yards