IM set this week. Actually, it’s a FRIM set but you can do IM if you want to kick it up a notch.

FRIM = IM except that you substitute FReestyle for Butterfly.

Beginner swimmers do 16 X 100.

Intermediate swimmers do 20 X 100.

Advanced swimmers do 24 X 100.

If 16 X 100, do the following with no break:

8 X 100 FRIM on X (X = a sendoff that gives 15 to 20 seconds rest.) Keep it aerobic.

4 X 100 FRIM on X minus 5 seconds (sendoff gets tougher by 5 seconds)

4 X 100 Freestyle on X minus 10 seconds

If 20 X 100, do the following with no break:

12 X 100 FRIM on X

4 X 100 FRIM on X minus 5 seconds

4 X 100 Freestyle on X minus 10 seconds

If 24 X 100, do the following with no break:

12 X 100 FRIM on X

4 X 100 FRIM on X minus 5 seconds

4 X 100 FRIM on X minus 10 seconds

4 X 100 Freestyle on X minus 15 seconds

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