We are going to get this IM workout going this afternoon. We’ve got some Free IM as a main exercise, and some Fly to finish up.
There’s nothing too fancy about this workout. We’re going to get 8000 yards of fast swimming in today! I’m anticipating that this will be a strong workout for our athletes. We’ve had a few “regular” IM sets recently, including some 300 IMs and some 100 IMs, done within threshold-type sets; with some easy swimming between repeats, the athletes are going to let it rip.
Workout PM
5x:
1×100 Free (115) – 50R 50L
1×100 Kick (145) – 1 of each + IM on #5
1×100 IM Drill/Swim (130) – work swim on even rounds; work drill on odd rounds
1×100 Pull (115) – Negative Split; drop PB on #3-5 and work the kick – final 50 descend!
24×50 (55, 50, 45 …x8) – 3 of each stroke, twice through
#1 Free-Stroke Kick / #2 Free-Stroke Drill / #3 Free-Stroke Swim
3x: {300 Free IM (4) + 100 easy (130)}
3x: {200 Free IM (240) + 100 easy (140)}
4x: {100 Free (110) + 100 easy (150)}
Additional 200 easy
30×50 (40) – 3 Free + 3 Fly*
4×50 Free-Back (55) underwater turns Free-Back
Workout Total: 5200
Additional Comments:
I’ve changed the 100s at the end of the set to Freestyle instead of Free IM…looking for some good 500 pace or faster 100s. We are valuing the Freestyle — it’s an important leg of any IM!
The fly set at the end is a great set for the finish of a Free IM workout; we’ve saved all of the Fly for the finish! We will get some great fly work in, and we don’t need to do it during the IM set. In fact, our Back-Breast-Free portion of the Free IMs will be just a touch better than if we were to do it “regular IM” (more relaxed, faster, better stroke), and our daily Fly work will be faster and more technically on-point than if we were to do the Fly during the IM set. Have fun!
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
