Intention: Today's IM set will help you to improve your kick for each stroke. Starting with 10sec of vertical kick (make sure you're deep enough to not touch the bottom), by trying to keep yourself up you will automatically create a more efficient and effective kick. After the 10sec simply turn your body to a horizontal position and sprint for 25 meters in the full stroke. These little sprints will really get your heart rate pumping! Following the sprint you will swim a 400, 200 or 100IM at a comfortable pace.
Advanced
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
3 x
[10sec Vertical Butterfly kick / 25 Butterfly Sprint - 10sec rest + swim back easy
10sec Vertical Backstroke kick / 25 Backstroke Sprint - 10sec rest + swim back easy
10sec Vertical Breaststroke kick / 25 Breaststroke Sprint - 10sec rest + swim back easy
10sec Vertical Freestyle kick / 25 Freestyle Sprint - 1min rest
400 IM - 30sec rest]
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
3 x
[10sec Vertical Butterfly kick / 25 Butterfly Sprint - 10sec rest + swim back easy
10sec Vertical Backstroke kick / 25 Backstroke Sprint - 10sec rest + swim back easy
10sec Vertical Breaststroke kick / 25 Breaststroke Sprint - 10sec rest + swim back easy
10sec Vertical Freestyle kick / 25 Freestyle Sprint - 1min rest
200 IM - 30sec rest]
Cool down: 100 Choice
Beginner
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
3 x
[10sec Vertical Butterfly kick / 25 Butterfly Sprint - 10sec rest + swim back easy
10sec Vertical Backstroke kick / 25 Backstroke Sprint - 10sec rest + swim back easy
10sec Vertical Breaststroke kick / 25 Breaststroke Sprint - 10sec rest + swim back easy
10sec Vertical Freestyle kick / 25 Freestyle Sprint - 1min rest
100 IM - 30sec rest]
Cool down: 100 Choice
