Don't worry, this session will look worse than what it really is :) You won't be swimming 5 full 400, 200 or 100 IM's. We will be building up the distance you swim of each stroke slowly during this set. Giving you the confidence to swim the full 100, 200 or 400IM at the end of the set. Focus on technique and holding your form when the number of strokes goes up.
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
4 x 100 IM Kick - 20sec rest
400 IM (Each lap 5 strokes full stroke / rest kick) - 20sec rest