Individual Medley Set
The individual medley is known by swimmers as an IM. This set involves all 4 strokes of swimming and helps develop other muscles used in swimming even though they are not commonly used in triathlons!
This set is versatile for every level of swimmer. It can be done once for 2450 yards. If the subset is repeated, (reccomended) then the total yardage is 3100. For swimmers wanting a longer workout ideal for Half Irons and long swim days, the whole "Main Set" can be repeated for 4400 yards.
Warm-Up (300yd):
300 swim
Main Set (1300yd):
10x25 underwater kicks; 45s rest
200 count your strokes and try to take one less stroke each 25! Improve efficiency!
10x25 sprint with minimal (no) breathing; 30s rest
200 stroke count minus 1 again
4x100IM (25 of fly, back, breast, free); 45s rest
Subset (650yd) (repeat this part once for 3100yd)
25 breathing every 6 strokes
50 breathing every 5
75 breathe every 4
100 breathe every 3
4x100IM; 45s rest
Cool Down (200yd):
200 easy
Total Yards: 2450yd/3100yd
