Starting a new season? Here’s a drill-heavy IM set to ease you back into shape. If you need ideas for drills, check out Go Swim Breaststroke Drills with Stitts & Denniston, Go Swim Freestyle & Backstroke Drills, or any of our drill collections, including Collection #5, which features 32 high-def drills in DVD format.
Rest interval throughout the set should be roughly 15 seconds per 100.
400 drill IM with fins Try to switch drills every 50 (i.e., use two different fly drills, two different back drills, etc.
300 IM with fins First 25 of each stroke is drill.
200 IM no equipment First 25 of each stroke is drill; second 25 is stroke. Remember you time!
100 IM no equipment This one is all swim. Keep it nice and long and easy. Count your total strokes for the 100 and remember your count.
1 minute extra rest
100 IM no equipment. All swim again. Swim this one in 4 fewer total strokes than before. E.g. if you were 50 total strokes before, you should be 46 total strokes on this one. You can subtract the strokes wherever you want.
200 IM no equipment First 25 of each stroke is drill; second 25 is stroke. Swim this 200 faster than before.
300 IM with fins Rest 5 seconds at the 75s. First 25 of each stroke is drill.
400 IM with fins Rest 5 seconds at the 100s. First 50 of each stroke is drill.