IM II

IM II
Warm Up:
300 yards - freestyle warm up.
200 yards - 2 x 100 yards kick.
Do these as 25 butterfly kick, 25 backstroke kick, 25 butterfly kick, 25 freestyle kick.
Interval is 5 seconds rest.
Main Set:
300 yards - Do this as 100 freestyle, 100 IM, 100 freestyle.
Interval is 5 seconds rest.
400 yards - 4 x 100 yards. Do these in IM order.
The first 100 will be 25 freestyle, 25 butterfly, 25 freestyle, 25 butterfly. The second 100 will plug in backstroke.
the third 100 will plug in breaststroke.
the final 100 will be all freestyle.
Do these on 5 seconds rest.
300 yards - 3 x 100 freestyle.
Do these on a fast interval providing 5 seconds of rest or less.
Cool down:
300 yards - put on pull buoy and paddles. 3,5,7 breathing pattern by 100's. 200 yards - freestyle warm down.
Total distance: 2,000m

http://www.triclubsandiego.org/