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

Total = 3,000 Yards

Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 12 x 25 Choice (4 Kick /4 Drill /4 Swim)

=300 yds

Main Set

300 Swim

4 x 75 Free – 30 seconds rest

O = Fast / Easy / Fast

E = Easy / Fast / Easy

300 Swim

2 x 150 Breath 3/5/7 by 50

300 Swim

6 x 50 D1-3, 4-6 all Kick

All 15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards