If you’ve only been doing freestyle in the pool, you’re missing out. There are benefits to learning and implementing other strokes into your training, from working complementary muscle groups to having a safety stroke when you need to take a minute to reclaim your bearings in a workout or race.

For today’s Do Something Streak workout, Coach Sara McLarty shares an IM (individual medley) swim set to try. Choose a set that fits your schedule and fitness level, and dive in!

IM Swim Sets

A:

500 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 IM (drill/swim by 25) w/:30 rest
4×100 IM @ 1:45
300 swim (3/5 breathing pattern by 50) w/:30 rest
4×150 swim @ 2:10
400 pull (75 free/25 backstroke, repeat) w/:30 rest
4×200 swim @ 2:45
300 IM (kick/drill/swim by 25) w/:30 rest
4×125 IM @ 2:00 (free/fly/back/breast/free by 25)
200 cool down

*4500 Total*

RELATED: The Benefits of the Backstroke for Triathletes

B:

500 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 free (drill/swim by 25) w/:30 rest
4×100 swim @ 2:00
200 pull (buoy only) w/:30 rest
4×100 swim @ 1:50
200 pull (buoy and paddles) w/:30 rest
4×100 swim @ 1:45
200 swim (non-free/free by 25) w/:30 rest
4×100 swim @ 1:40
400 cool down (50 free/50 non-free, repeat)

*3500 Total*

RELATED: Why Triathletes Should Swim Different Strokes

C:

400 choice warm up
6 minute kick (:40 easy, :20 fast, repeat)
50 easy swim
200 free (drill/swim by 25) w/:30 rest
3×100 swim w/:15 rest (easy effort)
200 (pull) w/:30 rest
3×100 swim w/:15 rest (medium effort)
200 (non-free/free by 50) w/:30 rest
3×100 swim w/:15 rest (FAST! effort)
400 cool down (50 free/50 non-free, repeat)

*2500 Total*