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I Think Therefore IM

Here's a set to build your IM fitness in a way that allows you to maintain your technique while pushing your threshold higher.  

Warm-Up:

200 free maintain lowest stroke count on 1 min rest

4x50 one-arm fly drill on 1:00 focusing on low arm recovery, chest press, and an hour glass pull

200 free maintain lowest stroke count on 1 min rest

4x50 backstroke rotation drill on 1:30 (backstroke without arms, ie hands on your hips with chin still and rotation entirely from the hips)

200 free maintain lowest stroke count on 1 min rest

4x50 breastroke pull with dolphin kick focusing on chest press as you sweep out

200 free maintain lowest stroke count on 1 min rest

4x50 freestyle touch-touch drill, ie finish your pull, touch your leg, touch your chest/armpit with elbow high and forward

MAIN SET:

1 Round of Each Stroke, IM Order:

4x50 stroke 85% effort on an interval that gives you 5 sec rest 

150 free 100% effort on an interval that gives you 30 sec rest

50 free drill of your choice that addresses your biggest weakness on an interval that gives you 1 min rest