IM and Freestyle Main Set

 WARMUP: 400

WARMUP SET: 200
8 X 25
Odds:  Flutter kick on your back, hands at sides, rotate every 6 to 7 kicks
Evens:  Freestyle at brisk pace, count your strokes

MAIN SET: 1900/1700
Faster lanes do the set as written.
Middle lanes can substitute 200 free for the initial 400 free.
Beginner lane see below.
All lanes:  You may wear fins on all the 50s OR on the 400, 200, and 100.  Your choice.  Or, you can choose not to wear fins at all.

3 X 50   FL/BK...BK/BR...BR/FR

4 X 25 freestyle at your stroke count minus 2 strokes (stretch it out)

1 X 400 freestyle, negative split

6 X 50   Twice through:  FL/BK...BK/BR...BR/FR

4 X 25 freestyle at stroke count minus 2

1 X 200 freestyle, negative split

9 X 50   Three times through:  FL/BK...BK/BR...BR/FR

4 X 25 freestyle at stoke count minus 2

1 X 100 freestyle, negative split

MAIN SET FOR BEGINNER LANE:  1050
Swim three rounds of all of the following:
3 X 50 with fins    FL/BK...BK/BR...BR/FR

4 X 25 freestyle at your stroke count minus 2 strokes (stretch it out)

1 X 100 freestyle, negative split

WARMDOWN:  200