[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”Quick and Intense IM – 2200m – Expert” font_container=”tag:h1|font_size:40px|text_align:center” use_theme_fonts=”yes”][vc_row_inner][vc_column_inner width=”1/6″][/vc_column_inner][vc_column_inner width=”2/3″][vc_column_text]Main focus on IM work with a race speed effort before cooldown. This set will work all of the muscles in all of the strokes while we ramp up the pace of our IM swimming.[/vc_column_text][vc_custom_heading text=”Required equipment for this session” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][vc_column_text][/vc_column_text][/vc_column_inner][vc_column_inner width=”1/6″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1692700634350{background-color: rgba(202,216,238,0.5) !important;*background-color: rgb(202,216,238) !important;}”][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_custom_heading text=”Warm up” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”500m Mixed Stroke Warmup” subheading=”200m Front Full Stroke @ 25 seconds rest
100m Front Kick only @ 25 seconds rest
50m Butterfly Drill @ 25 seconds rest
50m Breaststroke double pull @ 25 seconds rest
100m Front Kick only @ 25 seconds rest”]A steady warm up to get the muscles loose.

 

 

[/headings][vc_custom_heading text=”Main Set” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”1300m – Full Stroke – Advanced Set
“]This set is sure to have the legs and arms hurting by the end of the set. Hang in there and do your best. Extend the rest times if needed but don’t let the heart rate drop too much between sets.

4 x 100m IM full stroke @ 20 seconds rest

2 x 50m Freestyle @ 10 seconds rest
Swim these lengths steady. Use these lengths to recover.

3 x 100m IM full stroke @ 20 seconds rest

2 x 50m Freestyle @ 10 seconds rest
Swim these lengths steady. Use these lengths to recover.

2 x 100m IM full stroke @ 20 seconds rest
Bring the pace up to max effort on these 2 sets

2 x 50m Freestyle @ 10 seconds rest
Swim these lengths steady. Use these lengths to recover.

1 x 100m IM full stroke @ 20 seconds rest
Full Race speed for the last IM. Ensure you push as hard as you can to get the most amount of effort on each stroke.

 

[/headings][vc_custom_heading text=”Cool Down” font_container=”tag:h2|font_size:30px|text_align:left” use_theme_fonts=”yes”][headings heading_font_size=”25px” heading=”4 x 100m Front Crawl @ 20 seconds rest” subheading=”Bring the heart rate down slowly and stretch out the muscles, they are likely to hurt by now.”][/headings][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row]