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Learn how to swim smooth, efficient freestyle in this workout! 

Today we’re answering the question “what is the IM?” If you’re a more experienced swimmer and you already know all about the Individual Medley, keep watching because we’ll be sharing tips on how you can get the most out of your IM training, including an IMX-themed workout!

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We all know swimming is a great form of exercise… but just how many calories can you burn while swimming? A TON! Learn what’s really going in your body while you swim in our new Whiteboard Wednesday episode!

Today's workout is all about improving your breathing when you swim freestyle!

Warm Up 1x 200 Free 4x 50 Kick 4x 25 Drill Six Kicks 1 Stroke

Drill Set (2x) 2x 25 Drill Paddle on Head 1x 100 Free Bilateral Breathing

Main Set 4x 50 Free Descend 1-4 With Fins 1x 200 Free

The IMX Pro Challenge is designed for swimmers looking to take their training to the next level with a healthy injection of stroke work. The phrase IM Xtreme comes from the competitive swimming world signifying a focus on being a well rounded swimmer by training and competing in the Individual Medley (IM) events.

Warm Up
6x 100 Free
1x 300 Kick
8x 50 Drill IM Order


Main Set (3x)

1x 200 IM

4x 100 FrIM

4x 25 IM



Cool Down

6x 100 Pull

This week’s workout is for beginner swimmers who are interested in short, but FAST swim workouts – also known as Ultra Short Race Pace Training (USRPT). This style of training is perfect for those who want to compete in shorter events, such as the 100 Freestyle, 50 Freestyle, or 50 Butterfly.

Warm-Up: 1 x 200 Freestyle 8 x 25 Kick (OPTIONAL: try to keep your full body underwater as you kick, breathing every few seconds) Main Set (3x times): 4 x 25 Freestyle 1 x 50 Freestyle Cool Down: 6 x 25 Freestyle