Here’s an IM set, with some options for making it a bit easier…or a bit harder…or a bit more suited to your favorite stroke or pool toy. Rest intervals should be 15 to 20 seconds on the 100s…30 to 45 seconds on the IMs. If you’re using equipment, get it on and off quickly so you still make your sendoffs. No extra rest between segments.
Basic Set (2200 yards):
3 X 100 Fly
1 X 400 IM
3 X 100 Back
1 X 300 IM
3 X 100 Breast
1 X 200 IM
3 X 100 Free
1 X 100 IM
Easier Option: Wear fins on the IMs.
Harder Option #1: Use a Tempo Trainer on the 100s.
Harder Option #2: Substitute a 25 of sculling in stroke to each 100.
Harder Option #3: Use Hydro Hip or Tech Toc on the 100s Back and 100s Free.
Fly Option: Substitute a 25 or 50 of dolphin kick (or Fly) on EVERY 100, no matter what the stroke.
Back Option: Substitute a 25 or 50 of flutter kick or Backstroke drill on every 100, no matter what the stroke.
Breaststroke: Substitute a 50 of breaststroke kick on every 100, no matter what the stroke.
Freestyle: Substitute a 50 of flutter kick or Freestyle on every 100, no matter what the stroke.