This week’s main set is an IM one that combines some fast kicking and drills with a focus on the middle strokes of the IM. If you have one, use an alignment board and snorkel for the kick. The 100s drill/swim build are there to work on your stroke and then try to maintain proper technique as you build the speed and tempo on the second 50. For the 300 IM, you can use a tempo trainer set to 86-90 for backstroke and freestyle and use every other beep for fly and breaststroke. Try to maintain those fast stroke rates especially on the middle 100s.