IM Main Set, But Mostly Freestyle

WARMUP:  400

DRILL SET:  200
8 X 25 with fins
Odds:  Touch-and-Go Freestyle
Evens:  Freestyle, extend front to back on each stroke

MAIN SET: 1600 + 200
4 X 25 with fins -- dolphin kick on your back with hands at side...look at your feet and make as big a splash as you can with your kick

4 X 125 freestyle, except 3rd 25 is IM order

4 X 25 with fins -- flutter kick on your back, rotating every 3 kicks

4 X 100 freestyle, except 3rd 25 is IM order

4 X 25 with fins -- pulse breaststroke, breathing every 4...every 3...every 2...every stroke by 25s

4 X 75 freestyle, except 2nd 25 is IM order

4 X 25 with fins -- freestyle with 2 breaths per 25

200 EZ recovery

SPEED SET:  250
10 X 25 your choice, and your choice or fins or no fins.  Use a revolving sendoff of either :35...:30...:25 or :30...:25...:20.  

WARMDOWN:  200

MAIN SET FOR BEGINNER LANE:  1200

4 X 75 with fins -- freestyle, except middle 25 is dolphin kick

4 X 75 pull -- freestyle, except middle 25 is flutter kick on your back (with the pull buoy)

4 X 75 no equipment -- freestyle, except middle 25 is breaststroke kick on your back

4 X 75 with fins -- dolphin kick on your back, except middle 25 is freestyle, extending front to back on each stroke