Warm-up
2 x 100 : take 5 strokes freestyle, go underwater do 3 dolphin kicks – repeat for 100m
4 x 75 : Reverse IM Order Kick/Drill/Swim by 25
4 x 25: Choice of Stroke – work on streamlines
Main Set: IM-Mania!
4 Rounds:
- 200 IM + 30
- 100 IM + 20
(This is a strength set – get used to doing IM back to back – try not to take any breaks!)
100 EZ
Fun Stuff:
- 10 X 50 : non-free/free by 25. Alternate fav non free, and least fav non free
- 12 X 25 kicking!