Training all four competitive strokes is a fantastic way to get in shape quickly. Individual Medley focused workouts are considered the most taxing types of workouts by competitive swimmers because of all the muscle groups and energy systems that get used. 30 Minutes may not seem like a lot, but when done right, it can be a real killer!
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This shorter IM workout is a mix of aerobic IM conditioning (FRIM) mixed with shorter speed oriented (50s) stroke swimming. Over the course of the workout, you’ll alternate multiple energy zones, paces, and stroke types. You can read more about the different training zones used in swimming here.

Workout Statistics:

  • Distance: 1,600 yards
  • Duration: 30 Minutes
  • Focus: Training For 100 IM
  • Dynamic Intervals: Based Off The Times Below


A stretched out 300 yard aerobic swim followed up by a short kick set will get the body ready for the main set. Kick sets are best done BEFORE the main set because it recruits more muscle firing through the legs while warming up the entire body.

Main Set: Double Wrap Supreme

The Main Set calls for a single 200 FRIM (“Freestyle IM”) which is simply a 200 IM without the Butterfly: 50 Free, 50 Back, 50 Breast, 50 Free. The goal of the 200 is to build speed (and heart rate). You’ll follow the 200 FRIM with a 100 Pull or Swim. The focus again is to build, this time with a negative split at the 50 focus.

The final four 50s of the main set are designed to be Best Average and test your 200 pace times. It’s as if you were doing a broken 200 IM. If you were to add up all your 50 splits, that would give you a realistic best time for a 200 IM. Repeat this main set for two (or more rounds).

Warm Down

It’s important to let your body recover and cool down after a physically fatiguing set. 100 yards is the minimum recommended to flush out lactic acid that was built up during the main set. A cool down and post-swim recovery can easily take up to 30 minutes or more.

Be sure to checkout 10 Steps to Swimming Smarter Freestyle and download the MySwimPro app in the App Store for iPhone and Google Play Store for Android!

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