11 One-Hour Medley Swim Workouts

Drill Sarge

Warmup (400)

  • 400 IM Drill

Main Set (2000)

  • 8 x 50 alternate free/stroke* drill by 50
  • 400 kick (200 with board, 200 without)
  • 400 pull (200 freestyle, 200 stroke*)
  • 4 x 100 kick (stroke*, descending)
  • 4 x 100 pull (free, descending)

Cooldown (300)

  • 300 Freestyle

Total: 2700

*-Choice of butterfly, backstroke or breaststroke. Try NOT to do free when offered the choice.

The Middy

Warmup (200)

  • 200 freestyle

Main Set (3200)

  • 8 x 400
    • First four 400s are IM (descending).
    • The last four 400s alternate between pull and kick per 200. (Kick with board and fins. For pull, use a pull-buoy and paddles.)

Cool Down (100)

  • 100 Freestyle

Total: 3500

I Am IM

Warm Up (300)

  • 100 free
  • 100 choice
  • 100 kick

Drill Set (400)

  • 8 x 50 drill/swim by 25. IM order, 10-second rest

Main Set (2000)

  • 100 freestyle
  • 2x200 IM
  • 100 backstroke
  • 2x200 IM
  • 100 breaststroke
  • 2x200 IM
  • 100 freestyle
  • 16x25 sprint IM order

Cooldown (100)

  • 100 easy

Total: 2800

More: 4 Focused Swim Workouts