IM Training
Adult/Masters - IM
Author: Leo B

02/02/2023

Yards Rounds Sets
950 1 X {
1 X 150 Warm-Up (Freestyle) Swim/Kick/Swim in 50's 30%
1 X 150 Warm-Up (Breaststroke) Same 30%
1 X 150 Warm-Up (Backstroke) Same 30%
1 X 150 Warm-Up (Butterfly) Same 30%
1 X 100 Warm-Up (Choice) 30%
1 X 100 Warm-Up (Freestyle) Drill, fingertip drag and straight arm recovery 30%
4 X 25 Warm-Up (Choice) Slow/Fast 50%
1 X 50 Warm-Up (Choice) Easy 20%
2000 1 X {
12 X 25 Sprint (Mixed) IM Order on 1:30 100%
8 X 50 Sprint (Mixed) IM Order on 3:00 90%
4 X 100 Sprint (IM) On 6:00 80%
2 X 200 Swim (IM) 2 mins rest 70%
1 X 400 Swim (IM) 60%
1 X 100 Swim (Choice) Easy 40%
1050 1 X {
20 X 25 Kick (Mixed) IM order, with fins 100%
10 X 25 Swim (Mixed) IM Order no breaststroke, with fins 100%
5 X 50 Swim (Breaststroke) Breaststroke Fast 100%
1 X 50 Swim (Choice) Easy 40%
800 2 X {
1 X 100 Swim (Butterfly) Breath every stroke, dont rush 70%
1 X 100 Swim (Backstroke) Focus on backstroke flipturn 70%
1 X 100 Swim (Breaststroke) Focus on short glide with power all around 90%
1 X 100 Swim (Freestyle) Breath every stroke, finish strong 100%
350 1 X {
1 X 200 Warm-Down (Choice) Easy 30%
1 X 100 Warm-Down (Choice) Easy 20%
1 X 50 Warm-Down (Choice) Easy 10%
Total Yards: 5150
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.