Hello, IM day is our most popular day at the pool. There is something here for everyone.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
Choose a stroke and go!! And I don’t mean freestyle as a stroke…
2 x 75 Kick / Drill / Swim
2 x 50 Drill / Swim
2 x 25 Fast
15 seconds rest
=300 yds
Main Set
Here we are with 9 broken 200s. Work the broken 200s and swim with a moderate long and strong pace on the full 200s. Take at least 15 – 20 seconds rest between the 200s.
2 x 100 IM
200 Free
2 x 100 Stroke/Free by 25
200 Free
4 x 50 IM Order
200 Free
4 x 50 Stroke
200 Free
8 x 25 IM order x 2
= 1800 yds
Warm Down
100 Easy
