Here’s a quick IM practice — about :45 minutes.
4 X (25 Fly Drill + 25 Back Drill + 25 Breast Drill) + 100 Free.
The drills get more complex and more intense as you go through each round.
Swim 3 rounds of the following:
3 X 50 Kick, with 10 Rocket Launcers before each 50
3 X 50 Swim on :10 RI
1st Round is Backstroke.
Kick is flutter on your back, holding pull buoy between legs and rotating side to side.
Swim is Backstroke (I held :45 and did these on a :55 sendoff.)
2nd Round is Breaststroke
Kick is Breast on your back, holding pull buoy between legs.
Swim is Breast (I held :43 and did these on a :55 sendoff. And I did 5 X 50 instead of 4 X 50.)
3rd Round is Freestyle
Kick is flutter on your back, with pull buoy
Swim is Freestyle (I held :39 and did these on a :40 sendoff.)
You could do an initial round of Butterfly, if you want.
WARMDOWN: 100 EZ
Total Yardage: 1700