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 #76 – Freestyle – Monday Mix

New week new goals. Here is a fun workout to start off your day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 75 
    • Kick /Drill /Kick by 25
  • 4 x 50 Kick
  • 4 x 25 – Fast Swim

15 Seconds Rest

=600 yds

Main Set

4 x 150 

O=Pull

E= Breathing 3/5/3/7 by 25

2 Rounds – take long rests as needed

100 Pace

2 x 25 Fast

2 x 50 Fast Kick

5 Minute Treading Water with medicine ball

= 1100 yds

Warm Down

100 Easy 

Total = 2,600 Yards + Treading Water



Swim Workout #72 – Choice – Mix Up

Enjoy this mix set today! Feel dree tochange up the strokes as much as needed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 25 Drill 
  • 4 x 25 Scull
  • 4 x 25 Build
  • 4 x 25 FAST

10 Seconds Rest, Choice Stroke

=400 yds

Main Set

3 x 200 Build Up – 30 seconds rest

6 x 50 Descending 1-3, 4-6 – 10 Seconds Rest

6 x 25 Kick, FAST inside the flags  – 10 Seconds Rest

3 x 100 Fast / Easy by 25  – 15 Seconds Rest

6 x 50 Fast / Easy by 50 – After the fast 50 go right into the easy 50 for a active recovery period, you should need it

All of the above is Choice strokes

= 1650 yds

Warm Down

150 Easy 

Total = 3,000 Yards



Swim Workout #44 – IM – Stroke / Free Sets

Good Morning, Today we have a solid set that focuses on your individual strokes. Take the whole day to improve one stroke or work on all of them. The choice is yours. There are 200 IM kicks to make you focus on your stoke kicking, because I know you might not otherwise. Happy Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25  – 15 seconds rest

Kick /Drill /Kick /Swim by 25

IM order without free

=300 yds

Main Set

3 rounds ( Ideas: Do each 100 a different stroke, all the same, or rotate strokes by round)

3 x 100 Stroke / Free

200 IM Kick

15 seconds rest

6 x 50 Choice Descending 1-3, 4-6.

Keep each Descending 50 set the same stroke

15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #43 – Freestyle – Variable Speeds

Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 15 Kick

4 x 50 Drill

4 x 75 Kick / Drill / Swim

4 x 100 Breathe 3/5/3/7 by 25

=1000 yds

Main Set

4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.

(25 Moderate + 25 Fast

25 Moderate + 50 Fast

25 Moderate + 75 Fast)

16 x 25 Fast / Easy by 25

10 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 3,200 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 #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

Total = 2,900 Yards



Swim Workout #14 – IM – Mix It Up!

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



Swim Workout #6 – Choice – Mix it up

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

  • 16 x 25 Choice (Concentrate on your Stroke)
    • 1-4 = Drill
    • 5-8 = Swim
    • 9-12 = VS
    • 13-16 = Fast

=400 yds

Main Set

  • 6 x 100 Free D1-3, 4-6
  • 4 x 50 Choice Build
  • 300 Pull
  • 4 x 50 Choice Fast/Easy by 25 with 10 pullouts at 25
  • 2 x 100 Fast
  • 4 x 50 Choice Kick – Fast Flags

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds