Main Set Wednesday – IMs

For masters swimmers, throwing in some IMs to a practice adds some heart rate to what would typically be a simple set.

A bit of a pyramid set, with IMs mixed in.

Main Set (short course yards):
 – 100 IM on 1:30
 – 100 IM followed by a 100 free on 3:00
 – 100 IM followed by a 200 free on 4:30
 – 100 IM followed by a 300 free on 6:00

 – 8 x 50 on :50 – drill / swim your choice of stroke

 – 100 choice stroke (non free) on 1:40
 – 100 choice stroke (non free) followed by 100 free on 3:10
 – 100 choice stroke (non free) followed by 200 free on 4:40
 – 100 choice stroke (non free) followed by 300 free on 6:10

The intervals should be fairly challenging for the initial 100 IM or stroke, and then the swimmer has to get back on track, or swim fast enough to get some rest on the freestyle.