World Wide Swimming: IM/Stroke Workouts

IM/Stroke Workouts

If you have any questions or want to share what worked or didn't work for you please let me know.

Yards		Set Description					STK
	1x{	1 on 15:00 Stretch
800	1x{	1 x 600 on 13:00 Swim					STK
	{	1 x 200 on 5:00 Pull/Kick by 50's					STK
800	1x{	1 x 200 on 4:00 Fly			K/S/D/S by 25		FLY
	{	1 x 200 on 4:00 Back			K/S/D/S by 25		BA
	{	1 x 200 on 4:00 Breast			K/S/D/S by 25		BR
	{	1 x 200 on 4:00 Free			K/S/D/S by 25		FR
1,200	2x{	1 x 200 on 4:30 fly/back kick by 50					IM
	{	1 x 200 on 4:30 back/breast kick by 50					IM
	{	1 x 200 on 4:30 breast/free kick by 50					IM
700	1x{	1 x 500 Pull on 7:30 DPS					STK
400	1x{	2 x 100 on 1:30 PB + :10					STK
	1x{	2 x 100 on 1:30 PB + :05					STK
300	1x{	1 x 300 WD
4200	Total

Yards		Set Description				STK
	1x{	1 on 15:00 Stretch
600	1x{	1 x 400 on 6:00				STK
	{	O turns-gator walls				STK
	{	1 x 200 on 4:00				STK
	{	O turns-10 push ups E turns-10 sit ups				STK
600	3x{	2 x 50 free kick with fins on 1:00				FR
	{	2 x 50 pull on :50				FR
1,800	3x{	4 x 25 fly on :30				FL
	{	4 x 25 back on :35				BA
	{	4 x 25 breast on :40				BR
	{	4 x 25 free on :25				FR
	{	2 x 100 IM on 2:00				IM
	1x{	10:00 Starts/Turns
200	1x{	200 on 3:00 Warm Down

3200	total

Yards		Set Description				STK
	1x{	1 on 15:00 Stretch
700	1x{	2 x 150 on 2:00 O-brth 3 E-brth 5				FR
	{	8 x 50 on 1:00 drill/swim				STK
500	1x{	8 x 100 on 1:45				STK
	{	Focus on turns, no breathing of the wall
	{	Fast turns, straight flips
800	2x{	1 x 100 fly kick on 2:15				FL
	{	1 x 100 back kick on 2:00				BA
	{	1 x 100 breast kick on 2:15				BR
	{	1 x 100 free kick 2:00				FR
400	1x{	4 x 100 pull on 2:00				FR
	{	DPS - count strokes, keep consistant
600	4x{	3 x 50 on 1:00				STK
	{	O - Free E - Choice by RD
	1x{	turns on 10:00				FR
300	1x{	300 warm down				STK

3300	yards

Yards		Set Description				STK
	1x{	1 on 15:00 Stretch
1,000	1x{	1 x 200 on 4:00 swim				STK
	{	1 x 200 on 5:00 Kick				STK
	{	1 x 200 on 4:00 Reverse IM Drill				IM
	{	1 x 200 on 4:00 Pull				STK
	{	1 x 200 on 4:00 Swim				STK
800	4x{	1 x 50 Dolphin kick on 1:15				FL
	{	1 arm butterfly to breathe				FL
	{	1 x 50 Back kick on 1:15				BA
	{	1 x 50 Breast kick on 1:15				BR
	{	1 x 50 Flutter kick on 1:15				FR
	{	RS/LS by 25				FR
600	4x{	1 x 50 fly/back on 1:00				IM
	{	1 x 50 back/breast on 1:00				IM
	{	1 x 50 breast/free on 1:00				IM
200	1x{	1 x 200 Choice No Free on 4:00				STK
400	1x{	4 x 100 Drill/Swim Choice on 2:00				STK
400	1x{	8 x 50 DPS on 1:00				FR
		No breathing off the wall or into finish
400	1x{	1 x 400 on 6:00 Warm Down

3800

Yards		Set Description						STK
	1x{	1 on 15:00 Stretch
1,000	1x{	1 x 300 on 5:00 50-Free 50 - STK						STK
	{	3 x 150 on 2:30 IM order K/D/S by 50						IM
	{	5 x 50 on 1:00 Pull						STK
600	2x{	3 x 100 on 1:45 pull						FR
	{	O-brth 3 E-brth 5						STK
	{	3 x 100 on 2:00 Kick						STK
450	1x{	6 x 75 on 1:30 2nd 25 under H2O						STK
400	1x{	8 x 50 on 1:15 Kick IM Order						IM
1,200	2x{	1 x 100 IM Drill on 2:30						IM
	{	1 x 75 IM Drill (FL/BA/BR) - 25 Swim(FR)						IM
	{	1 x 50 IM Drill (FL/BA)- 50 Swim (BR/FR)						IM
	{	1 x 25 IM Drill (FL)- 75 Swim (BA/BR/FR)						IM
	{	2 x 100 IM on 1:45						IM
300	1x{	300 WD

3,950

Yards		Set Description				STK
	1x{	1 on 10:00 Stretch
500	1x{	1 x 500 on 9:00 Every 3rd 25 no Free				STK
1,200	2x{	1 x 100 fly kick on 2:00				FL
	{	1 x 100 fly drill on 2:00				FL
	{	1 x 100 fly on 1:45				FL
	{	1 x 100 back kick on 1:45				BA
	{	1 x 100 back drill on 2:00				BA
	{	1 x 100 back on 1:30				BA
	{	1 x 100 breast kick on 2:15				BR
	{	1 x 100 breast drill 2:00				BR
	{	1 x 100 breast on 1:45				BR
	{	1 x 100 free kick on 1:45				FR
	{	1 x 100 free drill on 2:00				FR
	{	1 x 100 free on 1:30				FR
200	1x{	2 x 100 IM Swim on 1:45				IM
	1x{	1 x 300 warm down
1900

Yards		Set Description				STK
	1x{	1 on 10:00 Stretch
700	1x{	1 x 300 Swim on 5:00				STK
	{	4 x 50 on 1:00 IM order Kick				IM
	{	1 x 200 on 4:00 Pull				STK
800	4x{	4 x 50 on 1:00				IM
	{	1 - swim, 2 - drill, 3 - kick, 4 - swim				IM
	{	IM Order by round				IM
300	1x{	3 x 100 IM on 1:50				IM
800	1x{	6 x 150 on 2:00				STK
	{	O - Free E-Choice				STK
	{	1st & 3rd 50 sprint				STK
200	1x{	4 x 50 fast on 1:00				STK
	1x{	10:00 Relays
200	1x{	1 x 200 Warm Down
3000

Yards		Set Description				STK	Pace
	1x{	1 on 15:00 Stretch
900	1x{	1 x 300 on 5:30 Smooth Swim				STK	1:50
	{	1 x 200 on 3:30 Pull				FR	1:45
	{	4 x 100 on 1:50 Swim O-FR, E-CH				STK	1:50
900	2x{	10 x 25 on :30 Surf kick w/fins				FR	2:00
	{	4 x 50 on 1:00 O-brth 7, E-brth 5 by 25				FR	2:00
900	2x{	2 x 75 on 1:30 1&3 25FL, 2-25 FR				BA	2:00
	{	2 x 75 on 1:30 1&3 25BA, 2-25 FR				BR	2:00
	{	2 x 75 on 1:30 1&3 25BR, 2-25 FR				BA	2:00
600	1x{	3 x 200 on 4:00 IM order K/S/D/S by 25				IM	2:00
600	1x{	4 x 150 on 2:45 IM Slide the 75				IM	1:50
400	1x{	4 x 100 on 2:00 IM				IM	2:00
300	1x{	1 x 300 Warm Down

4,600

Yards		Set Description				STK	Pace
	1x{	1 on 15:00 Stretch
1,000	1x{	1 x 200 on 3:30 Swim				STK	1:45
	{	1 x 200 on 4:00 Pull				STK	2:00
	{	1 x 200 on 5:00 IM Kick				IM	2:30
	{	1 x 200 on 4:00 IM Drill				IM	2:00
	{	1 x 200 on 3:30 Swim				STK	1:45
1,050	1x{	3 x 150 on 3:30 IM S/D/S by 50				IM	2:20
	{	3 x 200 on 4:30 Kick IM Order				IM	2:15
900	1x{	3 x 100 on 2:00 BA kick				BA	2:00
	{	3 x 100 on 1:50 BA Pull				BA	1:50
	{	3 x 100 on 1:45 BA Swim				BA	1:45
900	1x{	3 x 100 on 2:00 BR Kick				BR	2:00
	{	3 x 100 on 2:10 BR Pull				BR	2:15
	{	3 x 100 on 1:50 BR Swim				BR	1:50
	1x{	6:00 BA/BR Turns				BA/BR
200	1x{	1 x 200 Warm down

4,050

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