Wednesday IM day is here! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 IM order Drill x 2, no free

4 x 50 Choice Kick, Fast inside the flags

15 Seconds Rest

= 500 yds

Main Set

4 Rounds

• 100 IM
• 100 Free
• 100 Choice
• 50 Easy

15 seconds rest, 1 minute between rounds

8 x 25 Choice, Kick, FAST/Easy by 12 1/2

10 Seconds Rest

= 1600 yds

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

Challenge yourself with a picking a stroke and sticking to it. Don’t give in to freestyle, I’m watching!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds IM Order

25 Kick

50 Drill

75 Build

Straight through, resting 20 Seconds after each 150

=600 yds

Main Set

400 Choice, Challenge yourself with a full 400 stroke

4 x 75 Kicking with the same stroke as above – 15 Seconds Rest

8 x 50 Fast / Easy by 50 – Same Stroke – After fast, go straight into easy 50, rest enough until your ready to go again.

16 x 25 Variable Sprint Choice – 10 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards