Focus: IM

WARM UP (1200 yards)

  • 1 x 300 choice swim
  • 1 x 300 choice pull
  • 3 x (4 x 50) IM order
Round 1 50 kick :15s rest
Round 2 25 drill + 25 stroke :15s rest
Round 3 50 stroke 1:00/1:15/1:30/2:00

MAIN SET (1650 – 1950 yards)

  • Transition Set: 3 x (3 x 50 on 1:05/1:10/1:30)
    • Round 1: 25 fly + 25 back (Complete 3 x round 1 before going on to round 2)
    • Round 2: 25 back + 25 breast
    • Round 3: 25 breast + 25 free
  • 100 IM set: 6 x 100 IM on 2:00/2:10/3:00
  • 200 IM set: 3 x 200 IM
    1. Kick – Goal: 4:00 w/ :30s rest
    2. Pull – Goal: Use you hips w/ :30s rest
    3. Swim – Goal: Fast transitions
  • Bonus Set (300 yards)
    • 1 x 300 IM – first 50 of each stroke is kick

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:00/1:10/1:20/1:30

Total Yards: 3050 – 3350

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