Remember how good you feel after a great workout?? 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds, each set of 25s are the same stroke, feel free to do IM order or Best Vs Worst Strokes

4 x 25 Stroke, Kick, Build, Kick, Fast by 25

Take 10 seconds rest within the round and 30 seconds after each round

= 400 yds

Main Set

400 IM Swim

2 x 100 Fly

50 Super Easy

400 IM Swim

2 x 100 Back

50 Super Easy

400 IM Swim

2 x 100 Breast

30 Seconds rest after the 400s, and 15 seconds rest after everything else 

= 1950 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,250 yds</h2>

IM fun with 100s. Don’t you love them?? Get after it! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, 2 50s each stroke

O = Kick

E = Drill

10 Seconds Rest

= 400 yds

Main Set

2 x 100 Fly 

100 IM Swim

2 x 100 Back

100 IM Kick

2 x 100 Breast

100 IM Swim

2 x 100 Free

100 IM Kick

15 seconds rest

4 x 50 Fast / Easy by 12 1/2 IM order, 10 seconds rest

8 x 25 VS Choice, 10 Seconds Rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>

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

        <h2>Main Set</h2>       
    <p>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

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>