Longer IM by request, with Chris and Kate
warm up:
300 swim, every 3rd length nonfree
6×50 25 scull/25 kick
4×50 25 drill/25 swim, one each stroke
(800/800)
main set:
4×100 IM on cruise+30 sec, descend 1-4
2×200 IM on cruise+45 sec (25 moderate/25 uptempo)
1×400 IM, max DPS
switch to drill if your stroke begins to break down
(1200/2000)
last set:
4×150 swim or pull on cruise+20 sec (50 breathe left side/50 breathe right side/50 breathe bilaterally)
or
4×150 on cruise+40 sec
odds: 50 free/50 nonfree build/50 free
evens: 50 nonfree/50 free build/50 nonfree
6×50 kick build with 15-20 sec rest
odds nonfree, evens choice of stroke
100 warm down
(1000/3000)
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