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  • Writer's pictureCompetitive Swimwear
    • Aug 25, 2020
    • 1 min read

005 - Swim Workout Sprint IM

Updated: Sep 22, 2020

Workout goal: Focus on good stroke transitions and maintaining speed as you change strokes.


Pro tip: This is not an easy set, really focus on keeping good technique especially when you are going fast. It's always better to practice the correct technique.


Below are links to the Equipment I used (or new versions) on Amazon or reviews on this site:

Zoomers: https://www.competitiveswimgear.com/post/finis-gold-zoomer-fins

Paddles: https://www.competitiveswimgear.com/post/the-original-stroke-technique-paddle

Pull Buoy: https://amzn.to/31hQj7b

Goggles: https://amzn.to/2QaeopS



600 @ :30 rest 100 free, 100 IM drill

400 @ :30 rest 75 back, 25 scull

200 @ :30 rest 50 fly, 50 brst 2k1p

3 x 200 @ 2:50 fly

#1 – kick, drill by 25’s

#2 – drill

#3 – drill, swim by 25’s

2 x (2 x 75 @ 1:05 fly swim med.

400 @ :30 rest IM 25 kick, 50 drill, 25 swim

2 x 75 @ 1:05 back med.

300 @ :20 rest IM, 25 kick, 25 drill, 25 swim

2 x 75 @ 1:10 brst med.

200 @ 2:30 IM swim strong

2 x 75 @ 1:00 free med. )

3 x 500 @ :20 rest free pull dec. 1-3

12 x 25 @ :40 w/zoomers from a dive 15m underwater fast fly kick, then easy

300 choice wd

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