Let’s practice our IM sprints today. On the main set the IM Odds are all FAST and I mean FAST. Take the standard rest but feel free to do these on a interval with a lot of rest so you can stay consistently fast with your times.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
2 x 75 IM no free Kick
100 IM swim
2 x 75 IM no free Dril
100 IM swim
2 x 75 IM no free Dril
=400 yds
Main Set
All Sets Below follow this rule:
O = Free Moderate
E= IM order FAST
8 x 50
4 x 100
16 x 25 – Dive in the deep end
4 x 100
15 Seconds rest for all
= 1600 yds
Warm Down
100 Easy
