The last Monday of the month is IM day. It always beats my butt…in a good way. I did a little something different for set 1 in the main set. It’s what I’m now calling “build an IM”. You start with a 100 on a set interval. The first 100 is 25 fly/75 free. The second is 25 fly/25 baqck/50 free. The last is an IM. With each round, you change out the stroke you swim first. I started the rounds in the order of the IM. Round 2 was backstroke; round 3 was breast. In part, I did it for variety, but also because, after that first round, I’d had enough of fly. LOL
As ever, if you can’t do one of the strokes, swap it out for another. Adjust the intervals as well. Do what you can do and enjoy.
55-minute swim workout, Monday IM
500 warmup (-7:25 min)
Warmup set 2x (600 yds, 11:20 min)
4 x 50 on 1:00
1st IM order
100 on 1:40
Main set (1600 yds, 25 min)
Set 1–3x (900 yds, 15 min)
3 x 100 on 1:40
Each round, you will build to an IM.
R1: 25 fly/75 free, 25 fly/25 back/50 free, etc.
R2: start with back and admin the other strokes
R3: start with breast then add in the other strokes. (e.g., 50 free/25 breast/25 free, 25 free/25 back/25 breast/25 free, etc.)
Set 2 (600 yds, 10 min)
8 x 75
Odds: IM no free on 1:20
Evens: free on 1:10
2 x 50 sprint on :30
200 cool down
Total yards: 2950