About the workout:

Triathletes often think that because we race ‘freestyle’ that we don’t need to incorporate the other strokes into our training! If you are a triathlete and can get your head around this and do some decent IM work in your sessions, you will get an edge over the ‘religious freestyler’s’. Doing the other strokes is beneficial because you move your body in a different way and it stops you from stiffening up and is useful for breaking up big main sets of freestyle. But the biggest part of IM that lots of athletes try and avoid (I’m guilty of it myself), is butterfly! We all know that butterfly is hard and something most athletes will try and get out of at all costs, but it has major strength benefits and incorporating it into some of your workouts will have huge payoff for endurance athletes.

 

Workout Outline:

Warm Up:

400m free

8x50m IM (fly, back breast, free) – 10 sec rest in between

Main Set:

4x100m free @1500m race pace – 15 sec rest in between

4x100m fly – 20 sec rest in between

100m easy

4x100m free @1500m race pace – 15 sec rest in between

400m IM

100m easy

Warm Down:

200m kick

200m easy

Total distance: 3km