Try changing the order of the 200 IM and you’ll soon realize why we start with the fly…. Have Fun!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 25 IM order Kick
4 x 50 IM order Build
2 x 100 IM Swim
10-15 Seconds Rest
=500 yds
Main Set
200 IM Swim
100 Stroke
100 Free
200 IM – Start with Back, and rotate the strokes through the 200
100 Stroke Kick
100 Free Kick
200 IM – Start with Breast, rotate the strokes through the 200
100 Stroke
100 Free
200 IM – Start with Free, rotate the strokes through the 200
100 Stroke Kick
100 Free Kick
10- 20 seconds rest
= 1600 yds
Warm Down
100 Easy
