Alright, off season is over and REV3 Costa Rica is right around the corner.  It can be a little challenging going from couch-to-pool.  Some places are still chilly and the very thought of a swim suit sounds like a bad idea.  Nevertheless, if you signed up for REV3 Costa Rica it’s time to swim.  A lot of times the individual medley (or IM) sets are over looked as triathletes mostly swim freestyle.  However, the IM works more muscles than freestyle alone and when it comes to open water swimming it’s a pretty good idea to have more muscles ready for action.   We just never know the open water conditions, such as chop, current, waves, etc. that the pool doesn’t always prepare us for, time for a little IM.

Happy New Year, here is an IM set from me to you.

Warm up 600:

75free/25 fly drill, 75 free/25 back drill, 75 free/25 breast drill (2x)

Main set:

4×50 25 fly fast/25 free easy, 100 IM all out
4×50 25 back fast/25 free easy, 100 IM all out
4×50 25 breast fast/25 free easy, 100 IM all out
4×50 25 Free fast/25 free easy, 100 IM all out

Repeat 2x for a total of 2,400

Send off’s:

For the 50’s choose a send off that gives you 10 seconds rest, you want just enough to keep you holding your stroke but not enough to get comfy on the wall.  After each round of 4×50’s go right into the 100 IM.  Push the IM then take 30 seconds rest and begin the next round of 50’s.

Cool down:

200 easy

Happy Training!!

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