Sometimes we get to comfortable with having the freestyle at the end of an IM… Let’s change things up and focus more on the other 3 strokes. Don’t worry if you usually rest some on the freestyle, you can take a little extra rest in between the IM and the choice fast sets. Go after it!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill set
- 4 x 75 Choice – 10 seconds rest
- O= kick, swim, kick by 25
- E= swim, drill, swim by 25
- 8 x 25 VS Choice – 10 seconds rest
=500 yds
Main Set
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- 4 x 150 IM no free – 20 seconds rest
- 4 x 25 Choice Fast – 10 seconds rest
- 4 x 100 IM – 20 seconds rest
- 4 x 25 Choice Fast – 10 seconds rest
- 4 x 75 IM no free – 20 seconds rest
- 4 x 25 Choice Fast – 10 seconds rest
- 4 x 150 IM no free – 20 seconds rest
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= 1600 yds
Warm Down
100 Warm down
Total Yards = 3,000 yds
