Professional Swim Workouts by Professional Swim Coaches
Nov 2, 2017 – Islanders Aquatics – North Baltimore “IM Finally Free” Set

Nov 2, 2017 – Islanders Aquatics – North Baltimore “IM Finally Free” Set

This is a variation of a famous Bob Bowman/NBAC IM-Middle distance freestyle set. We adapted it for the level of our of athletes and the effort was very solid!

This workout is generally used to help develop the athlete’s capacity for training, focusing mostly on aerobic development. Some of the swims on the final 200 IM were within 3-4 seconds of their lifetime best performance, so the staff and I were very pleased with the performance in practice.

“Your vision is only actionable if you say it out loud. If you keep it to yourself, it will remain a figment of your imagination.”

In the attached practice, you’ll see 2 variations, 1 is for our shorter distance swimmers (i.e. sprint group) and the one below is from the middle distance/IM group.

Workout – National Group – IM’ers

Yards Set Description EGY WORK STK
2100 2-2-2 Kicking off every wall
*****Warm-Up:*****
1x{1 x 1000 on 13:00 500(100IM/Free)500(100Bk/K)w/fins
4 x 150 on 2:00 50 Kick/100 IM, 1 of each w/fins
4 x 100 on 1:20 Straight IM; Desc 1-4, FAST w/fins
4 x 25 on :20 IM, 1 of each, SuperSpeed w/fins


EN1
EN2
EN3
EN3


S
A
S
S


FRIM
IM
IM
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
4000 *****Main-Set:*****
1x{1 x 200 on 2:30 Free, Fast for time from push
{4 x 200 on 3:00 IM or IM/Cr; Descend 1-4
{1 x 400 on 5:00 Free, Fast for time from push
{3 x 200 on 3:00 IM-Descend 1-3 Faster than above
{1 x 600 on 7:15 Free, Fast for time from Push
{2 x 200 on 3:00 IM; Descend 1-2 to +8-10 LTB
{1 x 800 on 10:30 Free; Fast for time from push
{1 on :30 Rest Between Sets
{1 x 200 on 3:00 IM, OTB for time

EN3
EN2
EN3
EN2
EN3
EN3
EN3
REC
SP1

S
S
S
S
S
S
S
R
S

FR
IM
FR
IM
FR
IM
FR
R
IM
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
700 *****Post-Set:***** PUT ON FINS
1x{1 x 25 on :30 15M UWK, 10 yards surface K w/fins
{1 x 50 on 1:00 SuperSpeed Fly w/fins for time
{1 x 75 on 1:30 All out Eddie Reese Kick w/fins
{1 x 100 on 1:30 Backstroke-RACE w/fins
{1 x 200 on 2:30 All out Kick w/Fins, Fly/Flutter
{1 x 100 on 1:30 Breast-RACE w/fins-flutter kick
{1 x 75 on 1:30 All out Eddie Reese Kick w/fins
{1 x 50 on 1:00 Free-RACE all out w/fins for time
{1 x 25 on :30 Stanford Shooter w/fins, timed.

SP1
SP3
EN2
SP1
EN3
EN3
EN2
SP1
SP3

K
S
K
S
K
S
K
S
K

FIN
FLY
ERK
BK
FIN
BR
ERK
FR
FIN
100 1 x 100 on 3:00 Recovery/Drill w/Purpose REC D CH
300 1x{6 x 50 on :40 Gator Swim w/all equipment REC D CH

WORKOUT TOTAL: 7400

This workout was provided by Islanders Aquatics Co-Head Coach Michael Murray.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Michael Murray

Coach Mike joined Co-Head Coach, Marc to help lead Islanders Aquatics into a ‘New Era” of competitive excellence and developmental success! [Read Bio]

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