Swim Workout #5 – IM – Mixing of 200s

Today, we are going to get after our strokes!! We’ll mix it up by adding in kicking and drill, but we will be continuously swimming.  Ready?

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

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Drill set

• 6 x 50 IM order x 2 (without free) Drill – 10 seconds rest
• 2 x 100 IM Kick – 15 seconds rest

=500 yds

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Main Set

• 200 IM Drill
  • 4 x 50 Fast
    • O=Fly
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Back
    • E=Free
• 200 IM kick Moderate
  • 4 x 50 Fast
    • O=Breast
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Free
    • E=Free

15 seconds rest after the 200,

20 seconds rest on the 50s,

30 – 60 seconds rest between sets.

 

= 1600 yds

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Warm Down

100 Warm down

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Total Yards = 3,000 yds