June 2, 2025

This workout is designed to build confidence and control across all four strokes while gradually layering in speed. With a strong emphasis on IM swimming, descending efforts, and frequent resets with easy free, swimmers are challenged to maintain good stroke mechanics even as intensity rises. The set structure encourages thoughtful pacing, clean transitions, and intentional speed—making it a great session for masters swimmers who want to work on IM proficiency without racing every repeat.

Coach Notes

Warm-Up Focus
The opening swim and drill/swim/kick sequence is about waking up feel for the water and establishing rhythm in all three skills before intensity begins. The IMO 50s introduce stroke order early and help swimmers reconnect with each stroke without fatigue.

300 IM Set
The 300 IM (75 each stroke) emphasizes patience and stroke length. The goal is steady, controlled swimming—not rushing transitions. Encourage swimmers to think about setting up the next stroke, especially breaststroke into freestyle.

Descending 25s
The repeated 6×25 descending sets are short, intentional speed opportunities. Descending in two groups allows swimmers to reset and refocus rather than sprint mindlessly. Stroke choice keeps the set accessible while still challenging stroke-specific speed.

IM Progression
Moving from a 300 IM to a 200 IM (or combo) and finishing with a strong 100 IM creates a natural intensity progression. Swimmers should feel the difference in effort while keeping strokes legal and controlled.

Kick & Speed Finish
The final kick and fast swim repeats add power and a little bite at the end of the workout. The build kicks reinforce body position and propulsion, while the fast 25s encourage swimmers to apply speed without sacrificing technique.

Overall Intent
This is a technique-first IM workout with built-in opportunities for speed. Success is measured by consistency, clean strokes, and controlled effort—not by racing the clock.