This is just a main set with complimentary follow-up set. Warm-up and down as you see fit. Adjust intervals to your level. Optionally, do the set straight, or break between groups of 50's.
16 x 50 @ .45 FL,BK,BR,FR All out free leg
12 x 50 @ .50 FL,BK,BR All out *** leg
08 x 50 @ .55 FL,BK All out back leg
04 x 50 @ .60 Free All out
2000 yards.
Rest or easy swim between sets
12 x 100 (50 Kick/50 Swim) do 3 in a row fly, then back, then ***, then free. Overkick on the swim portion so that there is leg fatigue.
1200 yards
Have fun!
