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

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Pace

We’re doing a sprint workout today that we wanted to explain.

Example:  12×25 free sprint at 100 pace, RI :20

You would first need to figure out how long it takes you to swim a 100 free.  If it takes you 1:30, then you would swim a 25 in approximately :22.  You would then try to sprint your 25s in :22 and rest (RI) for :20 between each 25.

If this is too much to think about, just sprint them without worrying about your pace.

BEGINNER, INTERMEDIATE and ADVANCED WORKOUT:

400 easy free (warm-up)

12×25 free sprint at 100 pace, RI :20

400 free kick

12×25 back sprint at 200 pace, RI :20

400 back kick

8×50 free at 200 pace, RI :20

400 free kick

8×50 back at 200 pace, RI:20

400 easy swim (cool down)

= 3800

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

Want U BACK

BEGINNER WORKOUT:

500, 400, 300, easy free (warm-up)

6×50 back kick on the 1:20

4×100 back on the 2:00

4×100 back on the 2:00

4×50 back on the 1:10

200 easy free (cool down)

= 2700

INTERMEDIATE WORKOUT:

500, 400, 300, easy free (warm-up)

8×50 back kick on the 1:10

4×150 back on the 2:30

4×100 back on the 1:45

4×50 back on the 1:00

200 easy free (cool down)

= 3000

ADVANCED WORKOUT:

500, 400, 300, easy free (warm-up)

10×50 back kick on the 1:00

4×200 back on the 3:00

4×100 back on the 1:30

4×50 back on the :50

200 easy free (cool down)

= 3300

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

I Go BACK

BEGINNER WORKOUT:

200 easy swim (warm-up)

12×25 (odd 25s back drill, even 25s back) on the :30

12×25 back kick on the :40

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×50 back, RI:15

12×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2350

INTERMEDIATE WORKOUT:

200 easy swim (warm-up)

16×25 (odd 25s back drill, even 25s back) on the :30

16×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×75 back, RI:15

16×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 2775

ADVANCED WORKOUT:

200 easy swim (warm-up)

20×25 (odd 25s back drill, even 25s back) on the :30

20×25 back kick on the :30

300 (100 back, 100 free, 100 back)

10×50 (25 back, 25 free) on the 1:00

5×100 back, RI:15

20×25 back kick underwater travel on the :30

200 easy swim (cool down)

= 3200

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