Basic IM #2 (1500m)

Because my last IM set was so popular here is another! :) 

An IM (individual medley) consists of 4 strokes... butterfly, backstroke, breaststroke and freestyle. In that order. 

If you do not know how to do butterfly feel free to substitute that stroke with something else such as freestyle(front crawl).

Warm up 

100m IM swim (easy) (25m of each stroke)
100m IM kick (25m of each stroke)
100m IM pull (25m of each stroke)
100m IM swim (easy) (25 m of each stroke)

Main set #1

Broken IMs Sprints 
50m (Butterfly/ back) with 10 seconds rest
50m (back/ breast) with 10 seconds rest 
50m (breast / free ) with 10 seconds rest 

Broken IMs Kick
50m (Butterfly/ back) with 10 seconds rest
50m (back/ breast) with 10 seconds rest 
50m (breast / free ) with 10 seconds rest 

Main set # 2

100m IM Build ( start slow finish fast)(25 m of each stroke)
100m IM Fast (25 m of each stroke)
100m IM Build (start fast finish slow) (25 m of each stroke)

Warm down 

200m IM slow (50m of each stroke) 

Power Swim Advanced- IM focus #2

Here is another one of my old power swim workouts for when I was teaching power swim Advanced for children. This should take the duration of the class which is an hour with the City of Ottawa. 

Warm up: 200m

Fly drills: 25 m streamline kick, 25m single arms, 50m 3/3/3

Breaststroke drills: 50m whip kick, 50m arms no kick, 50m 2 kicks 1 pull.

Intro set:          600m

4x 50 kick 

50 pull

50 swim (fast) w15 sec rest

1) choice 2)backstroke 3) breaststroke  4) frontcrawl

Main set : 400m

(Note: 3/3/3 is acceptable for fly)

100m build IM with 15 sec rests ( start slow finish fast) 

200m race pace IM with 15 sec rest

100m fade IM with 15 sec rest ( start fast finish slow

Dive starts.

100m warm choice down