Menu

One-Hour Workout: Take Your Pick—IM or Freestyle 50×50 Set

  • By Jené Shaw
  • Published Nov 19, 2013
  • Updated Feb 9, 2014 at 10:12 PM UTC
Photo: Shutterstock.com

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. His Dynamo Swim Club is celebrating their 50th birthday soon, so his fellow coach Beth Winkowski created an IM set and Shanks altered it for freestyle-loving triathletes. First-year pro (and the first woman out of the water at this year’s Ironman Hawaii) Haley Chura posted this as her swim workout of the week back in September.

Individual Medley version

Warm-up: 4×225 (75 kick, 75 drill, 75 stroke, IM order) w/ 20” rest

Main Set: 50×50 (aka 10 rounds of 5×50) All on 50” or 10” rest (50” is lowest interval, take 10” if you’re touching the wall past 45”)
• #1/2: Free
• #3: 25 Butterfly/25 Backstroke
• #4: 25 Backstroke/25 Breaststroke
• #5: 25 Breaststroke/25 Freestyle
= 2500 main set/3400 total

Warm down: 200 kick
= 3600 total

Adjust as needed to fit time requirements.

RELATED: Why You Should Learn The Backstroke

Freestyle version

Warm-up: 4×150 w/fins (50 kick, 50 drill, 50 swim) w/ 20” rest

Main Set: 50×50 (aka 10 rounds of 5×50) All on 50” or 10” rest (50” is lowest interval, take 10” if you’re touching the wall past 45”)
• #1: Easy
• #2: Breathe every 3rd stroke
• #3: 25 fast/25 easy
• #4: Breathe every 5th stroke
• #5: FAST!

* To make it more challenging do #2 as breathe every 5th stroke and #4 as breath every 7th stroke.
= 2500 main set/3100 total

Warm-down: 200 kick
= 3300 total

RELATED: Why You Should Learn The Backstroke

More one-hour workouts.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete weekly newsletter