IM & Kick Main Set

 WARMUP:  400

WARMUP SET:  200

8 X 25 with fins

Odds:  5 kicks with left arm extended...5 kicks with right arm extended

Evens:  freestyle, extending the arms front to back on each stroke

MAIN SET: 1500 + 200

4 X 100 IM with fins (limit yourself to 3 fast strokes of fly -- no more -- and they should be fast strokes, not slow strokes)

1 X 50 kick (choice, but no fins)

3 X 100 IM with fins (limit of 3 fast strokes of fly)

2 X 50 kick (choice, no fins)

2 X 100 IM with fins (limit of 3 fast strokes of fly)

3 X 50 kick (choice, no fins)

1 X 100 IM with fins (no limits)

4 X 50 kick (choice, no fins)

200 easy recovery 

SCRIMMAGE SET:  200

2 X 25 freestyle with dolphin kick (with fins)

6 X 25 FAST freestyle with fins, swimming 2 abreast in each lane.

WARMDOWN:  200

MAIN SET FOR SWIMMERS HEADED TO NATS: 1350 + 200

4 X 100 IM with fins (limit yourself to 3 fast strokes of fly -- no more -- and they should be fast strokes, not slow strokes)

1 X 50 tether (choice, or kick down/swim back)

3 X 100 IM with fins (limit of 3 fast strokes of fly)

2 X 50 tether (choice)

2 X 100 IM with fins (limit of 3 fast strokes of fly)

3 X 50 tether (choice) or 1 X 100 tether

1 X 100 IM with fins (no limits)

1 X 50 tether (choice)

200 easy recovery

SCRIMMAGE SET:  200

2 X 25 freestyle with dolphin kick (with fins)

6 X 25 FAST freestyle with fins, swimming 2 abreast in each lane.

WARMDOWN:  200