This set is designed to help mimic the crucial transitions in IM sets. In my opinion, much of the difficulty in IM transitions is due to fatigue in the legs. The vertical kicking mimics the fatigue from one stroke and then we swim fast!
2:00 vertical dolphin kick (hands out of the water) straight into…
1 x 100 fast backstroke (50 splits must be within 1 sec of each other)
1 x 100 easy swim
Repeat additional times doing vertical flutter kick (for backstroke) followed by breaststroke swimming. For the br-fr transition, do vertical kicking with a weight followed by freestyle swimming. Intersperse these sets with longer IM sets for maximum effect.