Swim Workout #119 – IM – Mock Relays

Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 Choice, FAST / Easy by 25

2 x 200 Relays #1 = Freestyle, #2 = IM

Practice your relay starts with your friends if possible

=500 yds

 

 

 

        <h2>Main Set</h2>       
    <p>4 x 100 IM + 100 Free

200 Free moderate pace

4 x 50 Choice + 50 Free

200 Free moderate pace

4 x 25 Stroke + 25 Free

10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>