Have a great time with this one. It isn’t often that we get to do a 50 IM. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 Kick/ Drill / Kick / Swim IM order

8 x 25 2 of each stroke, Moderate/ FAST by 25

10 Seconds Rest

= 600 yds

Main Set

50 IM – split by 12 1/2

100 Free

100 IM

150 Free

200 IM

250 Free

300 IM – Split by 75

350 Free

15 seconds rest

= 1500 yds

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

Enjoy the set today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 16 x 25 Variable sprint 4 per stroke, 10 seconds rest

  100 free kick

=500 yds

Main Set

400 IM (free/stoke by 25)

4 x 25 fly drill

50 fly swim fast

300 IM 75 k/d/s by 25

4 x 25 back drill

50 back swim fast

200 IM swim

4 x 25 breast drill

50 breast swim fast

100 IM swim

4 x 25 free drill

50 free fast swim

 

25s, 10 Seconds Rest, rest as needed on everything else

1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards