Thanks to Kha for the inspiration for this workout!  Tonight’s workout is a celebration of the Individual Medley.  Everyone say it with me, “I LOVE IM!”
Warmup: Â 300 Swim, 200 Kick, 100 Pull
Focus on long strokes, get stretched out and ready for the main IM set:
4×50 IM-order Kick
4×50 IM-order Drill
Main Set:
4×100 IMs – Fly FAST, moderate other strokes
4×50 Free – Alternating FAST/EZÂ by 50.
4×100 IMs – Back FAST, moderate other strokes
4×50 Free – Alternating FAST/EZÂ by 50.
4×100 IMs – Breast FAST, moderate other strokes
4×50 Free – Alternating FAST/EZÂ by 50.
4×100 IMs – Free FAST, moderate other strokes
4×50 Free – Alternating FAST/EZÂ by 50.
10×50 Choice from the blocks. Â 25 FAST, 25 recovery
Cool Down: Â 200 EZ
Total = 4100
ENJOY! Â See you on Sunday, October 5! Â Remember that practice starts at 11am!