> IM Main Set, But Mostly Freestyle | GoSwim TV

IM Main Set, But Mostly Freestyle

WARMUP:  400

DRILL SET:  200
8 X 25 with fins
Odds:  Touch-and-Go Freestyle
Evens:  Freestyle, extend front to back on each stroke

MAIN SET: 1600 + 200
4 X 25 with fins — dolphin kick on your back with hands at side…look at your feet and make as big a splash as you can with your kick

4 X 125 freestyle, except 3rd 25 is IM order

4 X 25 with fins — flutter kick on your back, rotating every 3 kicks

4 X 100 freestyle, except 3rd 25 is IM order

4 X 25 with fins — pulse breaststroke, breathing every 4…every 3…every 2…every stroke by 25s

4 X 75 freestyle, except 2nd 25 is IM order

4 X 25 with fins — freestyle with 2 breaths per 25

200 EZ recovery

SPEED SET:  250
10 X 25 your choice, and your choice or fins or no fins.  Use a revolving sendoff of either :35…:30…:25 or :30…:25…:20.  

WARMDOWN:  200

MAIN SET FOR BEGINNER LANE:  1200

4 X 75 with fins — freestyle, except middle 25 is dolphin kick

4 X 75 pull — freestyle, except middle 25 is flutter kick on your back (with the pull buoy)

4 X 75 no equipment — freestyle, except middle 25 is breaststroke kick on your back

4 X 75 with fins — dolphin kick on your back, except middle 25 is freestyle, extending front to back on each stroke