One-Hour Workout: Individual Medley Ladder
Try this 3800 IM ladder from Atlanta-based coach Andrew Shanks.
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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s swim workout comes from Atlanta-based coach Andrew Shanks (@wvutri), who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. He says this 3800 IM ladder might be a tad over an hour, and feel free to adjust rest as needed. “If your stroke work is weak, feel free to wear fins during the 12×50 and 6x100s,” Shanks advises.
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FL = Butterfly
BK = Backstroke
BR = Breaststroke
FR = Freestyle
IM = Individual medley, the above strokes in order
4×150 w/ fins (50 kick, 50 drill, 50 swim)
12×25 on 30″ (Alternate #1: fast, #2-3: easy)
12×50 on 50–55″ as:
-#4: Easy FR
(Repeat the above three times, descend the stroke work by round. #4 is ALWAYS easy)
900 pull with 1 min rest
– On every 4th 25, push the effort
– 2x: BK/FR on 1:40
– 2x: BR/FR on 1:50
– 2x: IM @ 80–85% on 2:00
6×50 on 1:00 (odds fast, evens easy)
100 easy swim