Porcupine Ray

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
2 x 100 @ :30 rest

Main Set
4 x 100 IM @ :30 rest, reverse IM order
(swim the IM in reverse order, freestyle, breaststroke, backstroke and butterfly)

4 x 50 butterfly @ :15 rest
4 x 50 backstroke @ :15 rest
4 x 50 breaststroke, @ :15 rest
For all of these 50s, try to hold the same time throughout.

2 x 100 yards IM @ :30 rest, alternating sprints
(on the first IM sprint fly and breaststroke, on the secon IM sprint backstroke and freestyle)

200 warm down your choice

Total: 1600

IM may not be your favorite thing to do, but it is very beneficial in regards to working different muscle groups, avoiding injury, and improving your feel of the water. If you have questions about how to do some of the strokes, feel free to refer to some of the drills and videos we have on the site.