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

Power Swim Intermediate - Sprint Workout #1

I decided to share one of my old power swim workouts for when I was teaching power swim intermediate for children. This should take the duration of the class which is an hour with the City of Ottawa usually. 

Warm Up: 

50m Choice swim

75m IM kick (no fly) (Back crawl, breast stroke, Front crawl) 

75m Im Drill (no Fly) 

• Back crawl drill: 6 kick switch 
• Breast stroke: 2 kick one pull 
• Front Crawl : 6 kick switch.

Set 1: 

6x 25m sprint choice stroke. With 10 sec rests

Stroke Correction for Front Crawl ( I give each kid at least one thing to practise with a drill specifically chosen for them depending on what they need to work on) 

Set 2: 

50m choice fast with 10 sec rest

50m build front crawl 10 sec rest

50m choice fast with 10 sec rest

50m fast front crawl with 15sec rest

50m choice fast with 10 sec rest

50m Fade front crawl 10 sec rest

50m choice fast with 10 sec rest

Warm down: 

100m choice swim- easy

Flip turn competition. 

-Have kids start in standing position, when you say go all kids have to do a summersault and finish in a standing position with their arms in a streamline position above their head. The slowest person is eliminated until you have a winner. 

50s on 1:01

Here is a challenging set that works on speed endurance.

Warm up

100 meters (m) choice swim
100m choice kick
100m choice pull

Main set

'Unlimited' 50s on 1:01min

-The aim of this set is to keep going unit you no longer make the time.
-You will be swimming 50 meters within 1minute and 1 second (the 1 second helps you keep track of how many you have done).
-So if you swim your 50m in 45seconds the first time you get 16 seconds rest before you have to go again. If you swim your 50m in 58seconds than you get 3 seconds rest. Make sense?
-The more 50s you do the slower your time should get... if you are not slowing down you need a faster time (50s on 51 seconds) or if you can't make the time the first time a slower time (50s on 1:11).

Remember this is speed endurance! So work it!

When you miss your time.. you are done your main set for the day.

Warm down

100m choice pull
100m choice kick
100m choice swim

Total: Unknown

Basic IM set (1700 meters)

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

Swim workout (1400m) -> training for a 200 meter race

This workout is designed to train for a 200 meter swim race. 200 meter races can be tricky (at least Ive always thought they were; being a 100 meter sprinter) as they are a longer distance sprint event. This workout can be done in whatever stroke you are working on.

Warm up

100 meters (m) swim
50m drill
50m kick

Main set 

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.

4x50m Sprint with 15 sec rest

2x100m sprint with 20 sec rest

200m race pace 30 sec rest

2x 100m sprint with 20 sec rest

4x50m sprint with 15 sec rest

Warm down 

200m easy swim

Total: 1400 m practise

Sprint workout (1200m)

This workout can be done with whatever stroke you are currently working on.

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.

Warm up 

100meter (m) swim easy

100m kick 

100m drills (pick two of your favourite drills) 

Main set 

4x50m build with 10 sec rest (start slow finish fast) 

6x50m sprint with 20 sec rest 

4x50m fade with 10 sec rest (start fast finish slow) 

Warm down 

200m swim easy 

Total 1200meters

Basic Freestyle / Front crawl workout to get your heart pumping (1400m)

This is a very basic workout that will work on your general cardio level.

Warm up

50m swim

100m kick

100m pull

50m swim

Set 1:

4x100m build (start slow, pick up speed every length, finish in a sprint)

with 15 sec rests

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.

Set 2:

100m swim (fast) - 30 sec rest

200m swim (fast) – 30 sec rest

100m swim (fast) -30 sec rest

Cool down

100m kick

100m pull
100m swim