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.
|300||great technique swim|
|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|