I.M. Sandwich

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

SCY A pretty straight-forward I.M. workout. With all of the fun and interesting sprint sets, there are some things you still have to do.

1 x 800 IM @ 11:20 (1:25 base)
200 Free pull B3 @ 2:30
2 x 400 IM descend @ 5:40
200 Free pull B3 @ 2:30
8 x 100 IM descend 1-4 @ 1:25
200 Free pull B3 @ 2:30
2 x 400 IM descend, faster than previous ones @ 5:40
200 Free pull B3 @ 2:30
1 x 800 IM Fast @ 11:20
200 Free pull B3 @ 2:30

5,000 yards, 1 hour, 10 minutes

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