Drill Sarge
Warmup (400)
- 400 IM Drill
Main Set (2000)
- 8 x 50 alternate free/stroke* drill by 50
- 400 kick (200 with board, 200 without)
- 400 pull (200 freestyle, 200 stroke*)
- 4 x 100 kick (stroke*, descending)
- 4 x 100 pull (free, descending)
Cooldown (300)
- 300 Freestyle
Total: 2700
*-Choice of butterfly, backstroke or breaststroke. Try NOT to do free when offered the choice.
The Middy
Warmup (200)
- 200 freestyle
Main Set (3200)
- 8 x 400
- First four 400s are IM (descending).
- The last four 400s alternate between pull and kick per 200. (Kick with board and fins. For pull, use a pull-buoy and paddles.)
Cool Down (100)
- 100 Freestyle
Total: 3500
I Am IM
Warm Up (300)
- 100 free
- 100 choice
- 100 kick
Drill Set (400)
- 8 x 50 drill/swim by 25. IM order, 10-second rest
Main Set (2000)
- 100 freestyle
- 2x200 IM
- 100 backstroke
- 2x200 IM
- 100 breaststroke
- 2x200 IM
- 100 freestyle
- 16x25 sprint IM order
Cooldown (100)
- 100 easy
Total: 2800
More: 4 Focused Swim Workouts
- 2
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About the Author
Margaret Cyphers
Margaret Cyphers was a Division-I swimmer for the University of Minnesota, and an assistant high school swim coach. After leaving college swimming due to injuries, and taking a break from the pool, she again found her love for the sport on a casual level. She now swims twice a week, for the general fitness and pure enjoyment.
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