This week’s workout is a tough one! We’re going to work all of our muscle groups and energy systems for 78 minutes.

Get your heart rate up with an advanced workout focusing on the individual medley (I.M.). Check out the workout in the video and learn more about why you should swim all four strokes.

Watch our video for tips and workout ideas to get started:

Listen to podcast:

This Workout of the Week is an advanced 4,000 yard session I completed with the MySwimPro app on the Apple Watch. In the video above I’ll overview the workout strategy and walk you through a set-by-set analysis of all the data captured in this MySwimPro workout!

What Does IMX Pro Mean?

The IMX Pro Challenge is designed for swimmers looking to take their training to the next level with a healthy injection of stroke work. This means focusing on the Individual Medley (I.M.), so all 4 strokes – butterfly, backstroke, breaststroke, and freestyle.

The phrase “IM Xtreme” comes from the competitive swimming world signifying a focus on being a well rounded swimmer by training and competing in the IM events.

This workout is for advanced swimmers, and will improve so many elements of your swimming:

  • Improves your feel of the water
  • Makes your freestyle stronger
  • Burns more calories and gets your heart rate up
  • Prevents injuries
  • More strokes = more fun!

Related: Why You Need To Swim All 4 Strokes Every Swim Workout

Try This Free Workout:

  • Distance: 4,000 Yards
  • Duration: 78 Minutes
  • Focus: All your energy zones and muscle groups

Equipment is optional! Fins are recommended.

How to get this workout – open the MySwimPro app to manually create a new custom workout. Type in the sets and intervals and then log it for free!


  • 6 x 100 Freestyle
  • 1 x 300 Kick
  • 8 x 50 Drill (IM Order)

Main Set (3x times):

  • 1 x 200 IM
  • 4 x 100 FrIM
  • 4 x 25 IM

Cool Down:

  • 6 x 25 Freestyle

Related: 10-Week IMX Pro Challenge Training Plan

Watch the video above for a full tutorial, and an analysis on this workout.

Keep in mind, these intervals are the ones I wrote for myself in the MySwimPro app. You can personalize every part of this workout to be more specific to your speed, goals and duration of workout you desire.

It doesn’t change the effect of the set at all, if anything – the opposite! The workout becomes more personalized and you get more out of the session!

If you thought this workout was helpful, checkout the MySwimPro app for iPhone and Android. Get started with a personalized training plan with awesome workout variety to reach your goals! If you have any questions, feel free to leave a comment or email me directly:



    • Hi Rubi! This exact workout is only available on our blog at the moment. You can get it in your app by going to create a custom workout, then you can manually enter in the set details that are listed above. Press save, then you can either print it out or sync to a watch to take it to the pool. We are currently working on improving this so you can load it directly in the app. If you have any other questions, visit our support site –
      Thanks! -Paige

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