[vc_row full_width=”stretch_row”][vc_column][vc_custom_heading text=”Quick IM Practice – 1400m – Advanced” 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]For those who want to work on their IM pace. This quick set will take you through the 4 strokes of the IM individually and bring it together for a final IM full stroke before cool down.[/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=”200m Front Crawl Warmup” subheading=”200m Front Full Stroke @ 45 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=”1000m – All Strokes – Advanced Set”]4 x 50m Butterfly @ 20 seconds rest

4 x 50m Backstroke @ 20 Seconds rest

4 x 50m Breaststroke @ 20 seconds rest

4 x 50m Freestyle @ 20 seconds rest

1 x 200m IM Full Stroke and order[/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 50m Front Crawl @ 30 seconds rest” subheading=”Slow stroke to stretch out the muscles and bring the heart rate down. “][/headings][/vc_column][vc_column width=”1/6”][/vc_column][/vc_row]