Focus IM

WARM UP (1600 yards)

  • 1 x 250 free w/ long strokes
  • 1 x 150 free work on accelerating through the pull
  • Stroke Warm-up IM order – 4 x (4 x 50)
    1. Stroke kick
    2. Drill
    3. 25 stroke long (stretch it out)/25 free
    4. 35 stroke (inc. specific turn)/15 free
  • Speed IM Set Warm-up – 4 x (4 x 25 on :30)
    1. Power push off w/ breakout then EZ to the wall
    2. EZ push off then sprint/race finish
    3. All EZ
    4. All sprint : extra :30s rest

MAIN SET (1850 yards)

  • Three Rounds
    • 3 x 50 on 1:15
      1. 25 fly + 25 back
      2. 25 back + 25 breast
      3. 25 breast + 25 free
    • 3 x 100 IM on 2:20
    • 1 x 100 IM kick on 3:00
    • Start next round immediately, rest is already built in
  • IM Sprint Set 2 x (4 x 25 on 1:00)

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:05

Total Yards: 3650

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