The last Monday of the month is IM day. I wasn’t sure how it would go as Friday, when I tried to do some 25 sprint (hahaha) breaststroke, a muscle pulled a bit, so I backed off and didn’t swim breaststroke for the rest of the workout. It was a good choice as I was able to today.
Anyway, do as you always do. Adjust intervals, adjust sets, steal sets, and just have fun swimming.
50-minute swim workout, IM emphasis
500 warmup (~7:30 min)
Warmup set 2x (600 yds, 11:20 min)
2 x 25 fly on :30
2 x 25 back on :30
2 x 25 breast on :30
2 x 25 free on :30
100 on 1:40
Main set (1500 yds, 26 min)
4 x 150 on 2:30
Every 1st and 4th 25–IM order by 150. So, 1st 150 is fly/free/free/fly/free/free, 2nd back/free/free/back/free/free, etc. 4th 150 is all free.
4 x 150 on 2:30
1st 75 —fly/back/breast
2nd 75—free
6 x 50 on 1:00
1st 2 fly
2nd 2 back
Last 2 breast
200 warm down
Total yards: 2800
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