Honey, IM Good

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×100 IM on the 4:15

20×25 IM order on the :50

200 IM kick

8×50 (25 free/25 fly, 25 free/25 back, 25 free/25 breast, 25 free/25 free, repeat), RI :20

3×100 IM on the 4:00

400 easy swim (cool down)

= 2300

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

3×100 IM on the 4:15

20×25 IM order on the :40

200 IM kick

8×50 (25 free/25 fly, 25 free/25 back, 25 free/25 breast, 25 free/25 free, repeat), RI :20

3×100 IM on the 4:00

400 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy swim (warm-up)

3×200 IM on the 3:30

20×25 IM order on the :30

400 IM kick

8×50 (25 free/25 fly, 25 free/25 back, 25 free/25 breast, 25 free/25 free, repeat), RI :20

3×200 IM on the 3:00

400 easy swim (cool down)

= 3500

You Know IM No Good

BEGINNER WORKOUT:

4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)

4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)

4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30

4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30

20×25 IM order on the :50

3×100 IM on the 2:00

3×200 IM on the 4:00

6×50 easy free, RI :30 (cool down)

= 4100

INTERMEDIATE WORKOUT:

4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)

4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)

4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30

4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30

20×25 IM order on the :40

4×100 IM on the 1:45

4×200 IM on the 3:45

6×50 easy free, RI :30 (cool down)

= 4400

ADVANCED WORKOUT:

4×200 easy IM order by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30 (warm-up)

4×100 IM order by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30 (warm-up)

4×200 IM order kick by 200s (1st 200 fly, 2nd 200 back, 3rd 200 breast, 4th 200 free), RI :30

4×100 IM order kick by 100s (1st 100 fly, 2nd 100 back, 3rd 100 breast, 4th 100 free), RI :30

20×25 IM order on the :30

5×100 IM on the 1:30

5×200 IM on the 3:15

6×50 easy free, RI :30 (cool down)

= 4700

Who IM

BEGINNER WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

8×75 (25 free/25 free kick, 25 free) at 80% effort, RI :15

3×100 IM on the 2:15

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

12×75 (25 free/25 free kick, 25 free) at 80%, RI :15

4×100 IM on the 2:15

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

200 easy free, 100 easy IM, 200 easy free, 16×25 easy IM order kick, RI :20 (warm-up)

16×75 (25 free/25 free kick, 25 free) at 80%, RI :15

5×100 IM on the 2:15

200 easy swim (cool down)

= 2800

This is the final stretch! SPRINT!!

BEGINNER WORKOUT:

400 easy swim (warm-up)

200 free kick

4×50 free build by 25, RI :20

4×50 free sprint, RI :30

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

600 easy swim (warm-up)

400 free kick

4×50 free build by 25, RI :20

8×50 free pull on the 1:00

4×50 free sprint on 1:30

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

400 free kick

12×50 free pull on the 1:00

8×50 reverse IM (25 choice drill/25 swim) on the 1:00

8×50 IM on the 1:10

200 easy swim (cool down)

= 3000

The truth will set you FREE

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise.

:40 pull ups, :40 push ups, :40 sit ups, :40 bench dips, :40 lunges

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

4×100 free, RI :20

200 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the 1:00

200 free kick

3×200 free on the 4:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

400 easy swim (warm-up)

8×50 (25 rotation free drill/25 free) on the :55

200 free kick

400 free

12×50 free pull descending in time for #1-4, #5-8 and #9-12 on the :50

400 free kick

400 IM (50 fly kick/50 fly/50 back kick/50 back/50 breast kick/50 breast/50 free kick/50 free)

200 easy swim (cool down)

= 3000

400 IM kick

DRYLAND

Run (or walk) 2 miles

SWIMMING

BEGINNER WORKOUT:

4×50 easy swim, RI :30

4×50 easy swim, RI :30 (warm-up)

400 IM kick

25 free sprint, 50 free kick, 25 free sprint, RI :10

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20

4×50 easy IM order, RI :20 (warm-up)

400 IM kick

4×100 (25 free sprint, 50 free kick, 25 free sprint) on the 3:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

4×50 IM order on the 1:00

400 IM kick

5×100 (25 free sprint, 50 free kick, 50 free sprint) on the 2:00

500 easy swim (cool down)

= 2700

Kick, pull, drill, IM, free

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, RI :20

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, RI :20

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

500 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 500 free, 400 IM, 300 rotation free drill, 200 free pull, 100 free kick, RI :20

200 easy swim (cool down)

= 3700