This is my go to set when I want a basic workout while having a lot of variety. An IM (individual medley) consists of 4 strokes... butterfly, backstroke, breaststroke and freestyle.
If you do not know how to do butterfly feel free to substitute that stroke with something else such as freestyle(front crawl).
Note: An interval (ex 4x50m) means you swim 50 meters take a 15 sec rest and then repeat 3 more times for a total of 4. Goals should be to maintain a constant speed throughout all of the repeats in each interval.
Butterfly
100meters (m) swim
100m kick
100m pull
2x50m sprint with 15 sec rest
Backcrawl
100m swim
100m kick
100m pull
2x50m sprint with 15 sec rest
Breaststroke
100m swim
100m kick
100m pull
2x50m sprint with 15 sec rest
Freestyle (frontcrawl)
100m swim
100m kick
100m pull
2x50m sprint with 15 sec rest
100m choice cool down.
Total: 1700m
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