Great workout to hone in your mile pace!
The interval is slow for this set (about 20-30 sec. rest) seeing that you’ll be working harder on the sprints with limited air.
Choose an interval that gives you 5-10 seconds rest between each set of yardage.
Designed to focus on #1 stroke technique/stamina
Short sprint set, with an emphasis on kick.
Pyramid set that works the legs on the way up and arms on the way down. For added intensity, use fins for the 1 st round and paddles on the 2nd.
Quick 2000 yards with enough variety to keep it interesting
Needing a break from freestyle? This set is a great way to step away from bulky freestyle sets and focus on IM and other strokes.