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

• • • 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

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 16 x 25 Choice (Concentrate on your Stroke)
  • 1-4 = Drill
  • 5-8 = Swim
  • 9-12 = VS
  • 13-16 = Fast

=400 yds

Main Set

• 6 x 100 Free D1-3, 4-6
• 4 x 50 Choice Build
• 300 Pull
• 4 x 50 Choice Fast/Easy by 25 with 10 pullouts at 25
• 2 x 100 Fast
• 4 x 50 Choice Kick – Fast Flags

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds