• Competitive Swimwear

001-Swimming Workout - Long Distance IM Set

Updated: Sep 22, 2020

Here is a long distance IM workout set I did in college. It helped me do a back to back 400im (3:55) 200 fly (1:47) in a duel meet. All times were done in a 25 yard pool wearing a speedo.

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

Kick Board: https://amzn.to/3aH17yL

Pull Cords: https://amzn.to/3hdhDJf

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


400 @ :30 rest choice

4 x 100 @ :20 rest IM order k,dr,dr,sw

3 x (3 x 50) @ :45 IM change Main Set:

3 x (3 x 100 @ 1:25(1:30) IM order by round (fl,bk,br) +:10 for brst

2 x 400 @ 5:00(5:20) IM 1-med., 1-fast

300 @ 4:00(4:20) free strong)


5 x 200 @ 3:20 choice 75 med., 25 fast, 50 med., 50 fast


4 x (125 @ 1:30(1:35) breathe every 3rd perf. stroke

100 @ 1:10(1:15) build while maintaining dps

75 @ :55(1:00) fast)

Brst: Cords

5 x (10 strokes build+5 easy+8 strokes fast+5 easy+6 strokes fast) @ :40 rest


20 x 25 @ :30 w/paddles & zoomers

Odd – smooth

Even - fast

200 wd choice

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USA World Championship Team Member (Randall Tom) here to find and recommend the best Competitive Swimming Gear on the market, all in one easy to use website!


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