Irene Cats
Intention: This IM set is an extension of last week's IM set, so make sure you do that one first. We're starting off with short sprints of each medley stroke followed with easy Freestyle for recovery. This is your opportunity to find your speed in each stroke. Then we go to a 400, 200 or 100 IM where only the first half of each stroke's distance is fast, the other half is easy. Your goal is to keep your pace up like in the short sprints before. And of course we're finishing off the set with a 400, 200 or 100 IM Fast! :)
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
4 x 50m Butterfly fast / 50m Freestyle easy - 10sec rest
4 x 50m Backstroke fast / 50m Freestyle easy - 10sec rest
4 x 50m Breaststroke fast / 50m Freestyle easy - 10sec rest
4 x 50m Freestyle fast / 50m Freestyle easy - 10sec rest
400 IM (First 50m of each 100 is fast / 50m easy stroke) - 1min rest
400 IM Fast!
Cool down: 200 Choice
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
4 x 25m Butterfly fast / 25m Freestyle easy - 10sec rest
4 x 25m Backstroke fast / 25m Freestyle easy - 10sec rest
4 x 25m Breaststroke fast / 25m Freestyle easy - 10sec rest
4 x 25m Freestyle fast / 25m Freestyle easy - 10sec rest
200 IM (First 25m of each 50 is fast / 25m easy stroke) - 1min rest
200 IM Fast!
Cool down: 100 Choice
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
2 x 25m Butterfly fast / 25m Freestyle easy - 10sec rest
2 x 25m Backstroke fast / 25m Freestyle easy - 10sec rest
2 x 25m Breaststroke fast / 25m Freestyle easy - 10sec rest
2 x 25m Freestyle fast / 25m Freestyle easy - 10sec rest
100 IM (First 12.5m of each 25 is fast / 12.5m easy stroke) - 1min rest
100 IM Fast!
Cool down: 100 Choice