For the main swim set, try your hand at a variety of different drills and skills. Adjust the intervals as needed for yourself or your group.
| distance | description | rest/interval |
|---|---|---|
| 300 | great technique swim |
| distance | description | rest/interval |
|---|---|---|
| 8 x 50 | 25 drill (high elbow, fingertip drag)/25 full stroke | 1:15 interval |
| 12 x 25 | FINS: smooth swim. Vertical kicking during your rest at one or both ends | :45 interval |
| 6 x 75 | FINS: 25 kick on your back, 25 EZ, Rest :10, 25 fast swim | 1:30 interval |
| 4 x 100 | Pull with buoy, breathing patternL every 3 and 5 strokes by 50 | 2:30 interval |
| 6 x 75 | 25 EZ swim, Rest :10, 25 fast, 25 EZ | 1:20 interval |
100