The key to getting better at the 200 IM is working on the three main fundamentals: underwaters, transitions, and continuous build to sprints.

We will start the set off by strapping on some fins and do:

4×100’s Kick (Fly, Back, Fly, Free) holding underwaters 15 meters off each wall.
– 15 seconds rest after each 100

7x 50’s IM transition with fins working on speed with 20 seconds rest after each:
50 fly
50 fly/back
50 back
50 back/breast (butterfly kick for breast working on undulation)
50 breast (butterfly kick for breast)
50 free

Take the fins off then do:

4×25’s breaststroke kick drills:
1×25 egg beater
1×25 breast kick on back
1×25 underwater pulls
1×25 2 kicks, 1 pull

7x 50’s IM transition without fins working on speed with 15 seconds rest after each:
50 fly
50 fly/back
50 back
50 back/breast (butterfly kick for breast working on undulation)
50 breast (butterfly kick for breast)
50 free

4×100 IMs off the blocks:
1. Sprint fly, easy back, breast, free
2. Sprint fly and back, easy breast and free
3. Sprint fly, back, breast, and easy free
4. All out sprint

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