Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
8 x 25
– O = IM order
– E – Free
– O = IM order
– E – Free
All Kick, 10 seconds rest
4 x 50 IM Order Swim – 15 seconds rest
=400 yds
Main Set
200 IM
100 IM
4 x 50 IM Swim W/10 pullouts at 25
200 Free
100 Free
4 x 50 Free W/10 pullouts at 25
200 IM Kick
100 Free Kick
4 x 50 Choice Kick
*15 seconds rest for all of the above
= 1500 yds
Warm Down
100 Easy
