IM-order 25s with one stroke fast, IM 125s or free 150s – Masters swim workouts

Total distance: 3,300–3,350 m
Estimated time: 1 h 15 min

Focus: Drill/swim 75s by stroke, IM-order 25s with a different stroke fast each round, then 125s with a 50 of each stroke pushed in turn, or free 150s pushing the third 50.

From a photo of the whiteboard. Slower lanes add 5 or 10 seconds to the 75s' send-off.

Warm-up (1,100 m, 23 min)

500 SKPDS

8 x 75 @ 1:40 (+5/10), 50 drill - 25 swim:

2 of each stroke, or free

Main set 1 (1,000 m, 28 min)

32 x 25 IMO @ 45":

2 x

R1: fly fast

R2: back fast

R3: breast fast

R4: free fast

200 IM, stroke count

Main set 2 (1,200–1,250 m, 22–25 min)

Choose one:

10 x 125 @ 2:30, the 50 is pushed:

2 x

50 fly - 25 back - 25 breast - 25 free

25 fly - 50 back - 25 breast - 25 free

25 fly - 25 back - 50 breast - 25 free

25 fly - 25 back - 25 breast - 50 free

50 of best + IM

8 x 150 free @ 2:45, pushing the 3rd 50

From the GHM workouts archive.

Abbreviations in this workout

R1, R2: Round 1, round 2 of a repeated block
IM: Individual medley: fly, back, breast, free
IMO: Strokes in IM order, one per length or repeat
SKPDS: Swim / kick / pull / drill / swim, in equal parts †