OK IM'ers... you are looking to work on you IM again.. endurance, endurance ...this is the workout for you.
Long warm-up
1000 W.U.
800 IM (timed)
we want your time since we will be doing this every week for the next month. You will be amazed how after just 4 weeks your 800 IM time will drop so be sure to write down your time on this.
12 x 150's- (10 or 15 seconds rest between sets)
The odd numbers free the even numbers IM
(50 fly, 50 back, 50 ***) second IM should be rotating stroke order to 50 bk, 50 br, 50 fly, etc.
Kick 10 50's IM on 1:15
backstroke- no boards - fly kick on eat least on lap on your back
Pull 200 IM
Swim down 200 free
4000
