chapter 9
Swimming the IM
V
ariety adds spice to this chapter of workouts, where you’ll find a little bit of everything—kicking, pulling, drilling, sprinting, and swimming the freestyle, backstroke, breaststroke, and butterfly. Depending on your choice of drills in a couple of workouts, you might swim all four strokes in every workout, so turn to this chapter to keep your sessions in the pool fresh and motivating.An individual medley (IM) is a race in which one swimmer swims all four strokes an equal distance in a specific order—butterfly, backstroke, breaststroke, and freestyle. The strokes are arranged strategically, starting with the stroke commonly deemed the hardest (butterfly) and followed by the easier backstroke. The difficulty increases again with the breaststroke, and the most familiar stroke—the freestyle—wraps the medley up. In official meets, the IM is swum in three distances: the 100, 200, and 400.
The workouts in this chapter are designed to help swimmers build up to complete a set of 200 IMs by the last workout. To do these workouts, swim-mers need a good knowledge of how to swim all four strokes, although the butterfly will be swum the least. Because IM workouts are more endurance based than speed based, they are excellent for aerobic conditioning.
IM workouts can be very fatiguing, so these are calculated a little differ-ently from workouts in other chapters. The time intervals are slower, and there are more rest intervals than are found in all but the chapter on fitness.
Not many swimmers have mastered all four strokes, especially fitness swim-mers. Some strokes will come more naturally than others for each swimmer.
For the best balance of challenge and enjoyment of these workouts, modify the base for one or more of the strokes or drills so that your heart rate stays within 70 to 85 percent MHR range.
The amount of rest between repeats and sets is the same as for the base workouts in chapter 6. However, because the intervals are slower, the IM workouts take longer than others of the same distance. The workout dis-tances again come in pairs, starting at 2,500 and increasing by 500 yards until they reach 5,000 yards.
Pulling is not emphasized in this chapter. It is impossible to pull butter-fly, and pulling breaststroke is rare. Backstroke and freestyle pulling will be incorporated periodically. Backstroke pulling can be difficult for begin-ners, but it does help the underwater stroke. The best kind of IM workout is simply swimming IMs! The workouts are tough physically, but they fly by because there’s always something different coming up next.
Swimming t he IM
Individual Medley 1
Distance: 2,500 yards
Warm-Up (ES 1-2) 400 yards
400 easy freestyle, swimming backstroke or breaststroke every fourth 25
Kick Set (ES 5) 450 yards
Using a board
6 3 75 breaststroke on 3:15
50 easy freestyle to loosen arms back up (ES 1-2)
50 yards
Main Set (ES 7) 1,000 yards
1 3 25 on :45 freestyle
1 3 50 on 1:45 (25 breaststroke, 25 freestyle)
1 3 75 on 2:45 (25 backstroke, 25 breaststroke, 25 freestyle)
1 3 100 on 3:45 (25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle) Repeat 4 times
Drill Set (ES 3) 400 yards
8 3 50 on 1:50
#1—25 Butterfly 3-3-3 Drill, 25 butterfly swim
#2—25 Backstroke 3-3-3 Drill, 25 backstroke swim
#3—25 breaststroke pull with freestyle kick, 25 breaststroke swim
#4—25 Freestyle 3-3-3 Drill, 25 freestyle swim Repeat 2 times
Cool-Down (ES 1) 200 yards
200 easy freestyle, mixing in some backstroke and breaststroke
INSIDE THE WORKOUT
The concept of a ladder workout is applied to this main set to introduce the individual medley. The main set starts with a 25 of the last stroke that is swum in an official IM race—the freestyle. Each subsequent repetition adds a 25 of the next previous stroke in the IM until the 100 is made up of butterfly, backstroke, breaststroke, and freestyle 25s. This set is a great starter IM workout because it involves only four laps of butterfly, which for many swimmers is the most difficult stroke in terms of both execution and fatigue. The drill set comes late in the workout and allows for practice of each stroke.
Swimming t he IM
Distance: 2,500 yards
Warm-Up (ES 1-2) 400 yards
16 3 25 easy with 10 seconds rest Odd 25s—freestyle
Even 25s—backstroke
Drill Set (ES 4) 450 yards
9 3 50 on 2:00
#1—Backstroke Sidekick Drill (25 right arm, 25 left arm)
#2—Freestyle Sidekick Drill (25 right arm, 25 left arm)
#3—Breaststroke Heels-to-Fingertips Drill (25), Breaststroke Up-Out-Together Drill (25) Repeat 3 times
Main Set (ES 5-7) 1,500 yards
1 3 100 freestyle on 2:00 (ES 5-6) 1 3 50 butterfly on 1:15 (ES 7) 1 3 50 backstroke on 1:15 (ES 7) 1 3 50 breaststroke on 1:30 (ES 7) Repeat 6 times
Cool-Down (ES 1) 150 yards
150 easy freestyle
INSIDE THE WORKOUT
The kick set and the drill set are combined in this workout to provide an opportunity to work on the technique of each stroke’s kick before swimming the main set, in which the emphasis is on butterfly, backstroke, and breaststroke 50s. The freestyle 100s are on a slow interval and allow a chance to catch your breath. Adjust the intervals according to your abilities in each stroke, but make sure the 100s are fairly easy.
Swimming t he IM
Individual Medley 3
Distance: 3,000 yards
Warm-Up (ES 1-2) 400 yards
4 3 100 easy freestyle with 15 seconds rest
Drill Set (ES 3-4) 300 yards
12 3 25
Odd 25s—freestyle swim on :45
Even 25s—backstroke, breaststroke, or butterfly drill of your choice on :55
Main Set (ES 7) 1,500 yards
20 3 75 on 2:35 First 25—backstroke Second 25—breaststroke Third 25—freestyle
Pull Set (ES 5) 600 yards
Using a pull buoy and paddles 4 3 150 with 15 seconds rest
First 50—freestyle Second 50—backstroke Third 50—freestyle
Cool-Down (ES 1) 200 yards
200 easy freestyle
INSIDE THE WORKOUT
You might notice the warm-up in this workout includes only the freestyle. The drill set that follows provides ample opportunity to warm up the other strokes before the main set. If you’re following the workouts in order, you’ve already done a 100 IM four times within a main set in IM workout 1. Essentially, this main set is full of 100 IMs minus the butterfly lap. Taking out the butterfly here should make the set easy enough for you to make the interval while building your stamina and confidence to do a full set of 100 IM repeats in the not-too-distant future. Keeping an even pace through the entire set is important in building that base.
Swimming t he IM
Distance: 3,000 yards
Warm-Up (ES 1-2) 600 yards
600 swim
100 easy freestyle 50 easy backstroke 100 easy freestyle 50 easy breaststroke Repeat 2 times
Kick Set (ES 4) 600 yards
Using a board and fins 8 3 75 on 2:30
Odd 75s—freestyle Even 75s—butterfly
100 easy freestyle to loosen arms back up (ES 1-2)
100 yards
Main Set (ES 7) 1,500 yards
10 3 150 on 4:30 25—backstroke 50—breaststroke 75—freestyle
Cool-Down (ES 1) 200 yards
200 easy freestyle, mixing in some backstroke and breaststroke
INSIDE THE WORKOUT
The kick set in this workout should be fun because you use fins for the flutter and dolphin kicks. The main set helps build up to full IM repeats. Swimming 150s might seem somewhat daunting at first, but look at it more closely. The butterfly has been omitted, and 50 percent of the set is freestyle, which allows a break before swimming the backstroke and breaststroke again. This should make the workout easier if you’re relatively new to IM work.
Swimming t he IM
Individual Medley 5
Distance: 3,500 yards
Warm-Up (ES 1-2) 500 yards
500 easy freestyle
Sprint Set (ES 8-9) 400 yards
16 3 25 on 1:00
Cool-Down (ES 1) 200 yards
200 easy freestyle
INSIDE THE WORKOUT
The freestyle 100s and 50s are meant to be easier than the backstroke and breaststroke swims. Adjust the time standards so you get no more than 10 seconds of rest after each 100 and 7 to 8 seconds of rest after each 50. Enjoy building your speed on the nonfreestyle strokes while getting enough rest to go all-out for each sprint.
Swimming t he IM
Distance: 3,500 yards
Warm-Up (ES 1-2) 600 yards
3 3 200 easy freestyle with 20 seconds rest, mixing in some backstroke and breaststroke
Kick Set (ES 4-5) 400 yards
Using a board
8 3 50 breaststroke on 2:10
100 easy freestyle to loosen arms back up (ES 1-2)
100 yards
Main Set (ES 7) 1,600 yards
1 3 25 butterfly on :55 1 3 25 backstroke on :55 1 3 25 breaststroke on :55 1 3 25 freestyle on :55 1 3 100 IM on 3:45 Repeat 8 times
Pull Set (ES 4-5) 600 yards
Using a pull buoy and paddles 4 3 150 on 3:30 freestyle
Cool-Down (ES 1) 200 yards
200 easy freestyle
INSIDE THE WORKOUT
Use the kicking set to really work on the up-out-together motion of the breaststroke kick, making sure to kick your ankles all the way together. This is a tough main set for a couple of reasons. One, it’s not sprinkled with freestyle to break up the other strokes. Two, it doesn’t skimp on the butterfly. That double whammy, though, is countered by fairly slow intervals to provide you with a good amount of recovery time. Feel free to take up to 15 to 20 seconds of rest after each IM, so factor that in as you prepare to use the pace clock in the next intervals. This set is the first in which the IM strokes are swum in order throughout, which is important to the goal of building up to a 200 IM. Afterward, it will feel good just to stretch out with a nice, relaxed freestyle pulling set.
Swimming t he IM
Individual Medley 7
Distance: 4,000 yards
Warm-Up (ES 1-2) 600 yards
6 3 100 easy freestyle with 15 seconds rest, swimming breaststroke or backstroke the last 25 of each 100
Drill Set (ES 3-4) 600 yards
24 3 25 with 10 seconds rest
#1—Butterfly Inverted Kick Drill
Using a pull buoy and paddles 12 3 50 1 3 75 breaststroke on 2:15 (ES 7) Repeat 6 times
Cool-Down (ES 1) 200 yards
200 easy freestyle, mixing in some backstroke and breaststroke
INSIDE THE WORKOUT
This workout includes a set that combines kicking and drilling. Concentrate on staying in the streamline position during the butterfly, backstroke, and freestyle kicking drills, and focus on the motion of the legs during all four strokes. The main set is another that emphasizes the backstroke and breaststroke. Like the main set in IM workout 2, the freestyle 150s should be swum at a long, stretched-out pace, with the backstroke and breaststroke 75s being the challenging part of the set.
This is the last set in this workout, so don’t hold back.
Swimming t he IM
Distance: 4,000 yards
Warm-Up (ES 1-2) 750 yards
3 3 250 easy freestyle with 30 seconds rest, mixing in some backstroke and breaststroke
Drill Set (ES 3-4) 750 yards
10 3 75 with 15 seconds rest Odd 75s
First 25—Freestyle One-Arm Drill (right arm) Second 25—Freestyle One-Arm Drill (left arm)
Third 25—freestyle swim, focusing on technique from previous drill Even 75s
First 25—Backstroke One-Arm Drill (right arm) Second 25—Backstroke One-Arm Drill (left arm)
Third 25—backstroke swim, focusing on technique from previous drill
100 easy freestyle
100 yards
Main Set (ES 5-7) 2,100 yards
1 3 50—freestyle on 1:15 (ES 5) 1 3 50—freestyle on 1:00 (ES 7) 1 3 50—freestyle on 1:15 (ES 5)
1 3 100—50 breaststroke, 50 freestyle on 2:15 (ES 7) 1 3 50—freestyle on 1:15 (ES 5)
1 3 150—50 backstroke, 50 breaststroke, 50 freestyle on 3:30 (ES 7) 1 3 50—freestyle on 1:15 (ES 5)
1 3 200—IM on 4:30 (ES 7) Repeat 3 times
Cool-Down (ES 1) 300 yards
300 easy freestyle
INSIDE THE WORKOUT
This drill set is full of single-arm drills and is all about the upper body after the previous workout’s kicking and drilling set. Focus on the proper motion and path each arm makes in the freestyle and backstroke. The main set is an introduction to a 200 IM, which is a perfect IM distance for swimmers because of the great fitness benefits derived. However, jumping from a 100 IM to a 200 IM can be overwhelming. So, similar to IM workout 1 in which you gradually built into a 100 IM, this set gently builds into a 200 IM. The intervals for every freestyle in this set are slow and intended to be an easy recovery between the other swims.
Swimming t he IM
Individual Medley 9
Distance: 4,500 yards
Warm-Up (ES 1-2) 800 yards
16 3 50 with 10 seconds rest Odd 50s—easy freestyle
Even 50s—easy backstroke or breaststroke
Kick Set (ES 4) 600 yards
Using fins
6 3 100 with 20 seconds rest
#s 1-2—freestyle with board
#s 3-4—butterfly with board
#s 5-6—backstroke in streamline position, no board
100 easy freestyle to loosen arms back up (ES 1-2)
100 yards
Drill Set (ES 3-4) 400 yards
16 3 25 with 15 seconds rest
#1—Butterfly One-Arm Drill (your choice of arm)
#2—butterfly swim
#3—Backstroke One-Arm Drill (your choice of arm)
#4—backstroke swim
#5—Breaststroke 3-2-1 Drill
#6—breaststroke swim
#7—Freestyle One-Arm Drill (your choice of arm)
#8—freestyle swim Repeat 2 times
100 easy freestyle (ES 1-2)
100 yards
Main Set (ES 5-7) 2,000 yards
20 3 100
Odd 100s—freestyle on 2:15 (ES 5) Even 100s—IM on 2:30 (ES 7)
Sprint Set (ES 9) 200 yards
Swimming t he IM
Cool-Down (ES 1) 300 yards
4 3 75 easy freestyle with 15 seconds rest
INSIDE THE WORKOUT
This main set is similar to the one in IM workout 6. This main set is longer but shouldn’t be seen as harder. The freestyle 100s should be easy, and the intervals on the IM 100s should be comfortable, with about 10 to 15 seconds of rest after each. Essentially, this is an active-rest IM set, focusing on getting through a 100 IM comfortably. It also will continue to give you confidence as you build into the very difficult sets of multiple 200 IMs in a row. Remember to sprint almost all-out through the two rounds of 25s in IM order (butterfly, backstroke, breaststroke, freestyle).
Swimming t he IM
Individual Medley 10
Distance: 4,500 yards
Warm-Up (ES 1-2) 1,000 yards
400 easy freestyle with 30 seconds rest, swimming backstroke or breaststroke every fourth lap
300 easy freestyle with 20 seconds rest, swimming backstroke or breaststroke every third lap
200 easy freestyle with 10 seconds rest, swimming backstroke or breaststroke every even lap
100 easy freestyle, mixing in some backstroke and breaststroke
Pull Set (ES 4-5) 600 yards
Using a pull buoy and paddles 600 freestyle, long and stretched out
100 easy freestyle (ES 1-2)
100 yards
Drill Set (ES 3-4) 600 yards
12 3 50 with 20 seconds rest
#1—butterfly drill of your choice
#2—backstroke drill of your choice
#3—breaststroke drill of your choice
Cool-Down (ES 1) 300 yards
300 easy freestyle
INSIDE THE WORKOUT
In this workout we’re working toward a 200 IM. This set is meant to be a distance IM set to build endurance. The interval is only a suggestion. Alter it as needed so that the most rest you get between repeats is 15 seconds. That is not a lot of time to catch your breath after swimming three different strokes for this distance, but get through this set of 150s and you’ll have the confidence you need to complete a 200 IM.
Swimming t he IM
Distance: 5,000 yards
Warm-Up (ES 1-2) 1,200 yards
2 3 600 with 30 seconds rest First 600—easy freestyle
Second 600—easy, mixing strokes and drills
Drill Set (ES 3-4) 750 yards
10 3 75 with 15 seconds rest
First 25—Butterfly Inverted Kick Drill Second 25—Backstroke Sidekick Drill
Third 25—Breaststroke Up-Out-Together Drill
150 easy freestyle to loosen arms back up (ES 1-2)
150 yards
Main Set (ES 3-7) 2,000 yards
1 3 100 freestyle on 2:00 (ES 3) 1 3 100 IM on 2:15 (ES 6) 1 3 100 freestyle on 2:00 (ES 3) 1 3 200 IM on 4:30 (ES 7) Repeat 4 times
Pull Set (ES 4) 600 yards
Using a pull buoy and paddles
3 3 200 freestyle with 30 seconds rest, long and stretched out
Cool-Down (ES 1) 300 yards
6 3 50 easy freestyle with 20 seconds rest
INSIDE THE WORKOUT
We’ve finally come to our 200 IM! Use the 100 IM in the main set to build into the feeling of swimming all four strokes and the easy 100 freestyle to catch your breath before swimming an entire 200 IM. You’ll have another easy 100 to catch your breath before starting over again. The easy freestyle swimming should break the set up enough to make it doable for most proficient IM swimmers. Note the difference in ES between the 100 and 200 IMs, and relish your accomplishment afterward.
Swimming t he IM
Individual Medley 12
Distance: 5,000 yards
Warm-Up (ES 1-2) 1,200 yards
8 3 150 with 20 seconds rest First 50—easy freestyle
Second 50—easy, stroke of your choice Third 50—easy freestyle
Drill Set (ES 3-4) 1,200 yards
10 seconds rest between each swim 1 3 50 Butterfly 3-3-3 Drill
1 3 25 butterfly swim
1 3 50 Backstroke 3-3-3 Drill 1 3 25 backstroke swim
1 3 50 Breaststroke 3-2-1 Drill 1 3 25 breaststroke swim 1 3 50 Freestyle 3-3-3 Drill 1 3 25 freestyle swim Repeat 4 times
Main Set (ES 3-8) 1,800 yards
1 3 50 on 1:00 butterfly (ES 7) 1 3 50 on 1:00 backstroke (ES 7) 1 3 50 on 1:10 breaststroke (ES 7) 1 3 50 on 1:00 freestyle (ES 7) 1 3 100 on 2:00 freestyle (ES 3) 1 3 200 on 4:10 IM (ES 8) 1 3 100 on 2:00 freestyle (ES 3) Repeat 3 times
Pull Set (ES 5) 500 yards
Using a pull buoy and paddles 500 freestyle, long and stretched out
Cool-Down (ES 1) 300 yards
3 3 100 easy freestyle with 20 seconds rest
(continued)
Swimming t he IM
INSIDE THE WORKOUT
This main set features three “broken” 200 IMs (because you’ll be taking a break after each stroke) and three full 200 IMs. For the advanced swimmer, the goal should be to add up your times in the 4 3 50s—the broken 200 IM—and try to beat that time in the full 200 IM. This is very challenging because, obviously, you’re not getting any rest between the 50s during the full swim. Make sure to get at least 10 seconds of rest between each of the ES 7 swims and at least 20 seconds of rest after the 200 IM. The 500 pull will feel good after such a hard IM set. Keep your heart rate fairly low on this nice, long swim.