This workout was a focus on full recovery of all 4 strokes, hence the IMO and RIMO in each set. You’ll notice a pattern, 8 x 100’s,75’s 50’s and 25’s each with a different focus. With each drill, slow down your stroke and think about the feel of the water and what the drill can do for you. Using paddles on the 75’s forced me to swim more in slow motion, so I could concentrate on my catch and recovery. I mixed in some slight build and a few fast 25’s to get your heart rate up, but mostly this day was all about regaining a good feel for the water. I did this yesterday, and as a result I really felt long and smooth during a more intense workout today.

Intervals should be giving you at least 15-20 seconds rest, so adjust if necessary!