2,400 meters. Individual Medley Workout. 55 minutes.

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. Thank you! This individual medley workout is brought to you by our friend and my new swimming coach Homie and is part of our daily work out program. Every day we have a new workout with three different levels of difficulty. I do them three times a week and comment about the workouts in the thread. You can download it, print it and take it with you. This is perfect if you are your own coach. The first 100 people to use promo code “IMWORKOUT” will get a 30 percent discount off their first month. I’ll leave a link in the description for you to find out more and join our team. If you are not interested you can still download this workout for free as a PDF through this link:

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I did the moderate level version and this is what we will go over on this video. This workout is around 50 to 60 minutes long. With a total of 2,400 meters or yards. After you have warmed up your shoulders and body we will start with warm up in the pool. We will do a 300. Alternating 25 kick, 25 drill and 25 swim. The whole thing is in a reverse IM order. So Start with 25 kick freestyle, then 25 drill freestyle then 25 swim freestyle, then do that again but breaststroke then backstroke and finish with butterfly.
Then do 4 x 75s. 1 and 3 meaning the odd ones will be freestyle and 2 and 4 meaning the even ones will be IM. So 25 fly, 25 back and 25 breast. for the even ones.
Now do a 200 alternating between kick and drill. The order again is reversed IM, so start with freestyle and end with butterfly.
To finish warm up do 4 x 25s IM increasing speed on each one.
resting 15 to 20 seconds
Now to the main set.
We will start with 4 x 50s butterfly with 20 to 25 seconds rest.
the we will do a fast 100 IM resting 30 seconds. This is the hardest point of the workout I felt.
Now we will do 4 x 50s but this time backstroke resting 20 to 25 seconds again. then another 100 IM fast
Then 4 x 50s Breaststroke and the 100 IM fast
And finish the set with 4 x 50s freestyle and the 100 IM fast.
To warm down we will do 300 easy. Repeating 75 easy swim and 25 double arm backstroke.
Stretch for a little bit and you are done!

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