As it’s the last Monday of the month, today is IM emphasis. Of course, I don’t do IMs for the entire workout. If I tried, I’d be at the bottom of the pool. Instead, I mix in all of the other strokes with freestyle. As we were let in a little late, the workout was actually 48:12 minutes. It was still a challenging workout.
50-minute IM emphasis workout
500 warmup (~7:30 min)
Warmup set 2x (600 yds, 10 min)
4 x 75 on 1:15
R1: 25 fly/50 fr
R2: 25 back/50 fr
R3: 25 br/50 fr
R4: 75 fr
Main set (1350 yds, 26:45 min, 29:15 if you do all 12 150s.)
3×150 on 2:30 (25 fly/25 fr/25 bk/25 fr/25 br/25 fr)
3×150 on 2:30 (50 fly/100 fr, 50 bk/100 fr, 50 br/100 fr)
3×150 on 2:30 (25 fly/25 bk/25 br/75 fr)<--This one is optional if you have the time. I didn't. I chose to do the next one instead.
3x150 on 2:15 free
50 easy
Bonus set (400 yds, 7 min)
4×100 IM on 1:45
Easy 100 warm down
Total yards: 3000 yds
