Our set of the week is partly IM but mostly freestyle.
WARMUP: 400 on your own
WARMUP SET: 400
4 X (75 kick/drill/kick + 25 swim, build)
Swim these four "100s" in IM order. After the 75 kick/drill/kick, rest for exactly 10 seconds before starting the 25 build.
MAIN SET: 2400
Four rounds of the following. Descend time on each round. This will be a ho-hum set unless you strive to descend time on each round. Your rest interval on the 200s should be 15 to 30 seconds.
1 X 200 "IM" except you swim it as 25 stroke/25 free (25 Fly + 25 Free + 25 Back + 25 Free, etc.)
1 X 200 freestyle pull
4 X 25 freestyle pull, with a maximum of 2 breaths per 25 These are meant as recovery, so RELAX in order to stretch out your breathing.