top of page
  • Writer's pictureCompetitive 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:

Pull Cords:



Pull Buoy:



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

227 views0 comments

Recent Posts

See All

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.

Workout goal: Targets endurance and leg power Pro tip: Make sure you try to push each fast one of the dec. I know it's hard but that's where champions are made! Below are links to the Equipment I use

Not enough can be said about powerful legs in swimming. If you never work your kick you'll never have fast underwaters or an even stroke. Here is leg burner!! Below are links to the Equipment I used

bottom of page