Gary Galbreath, Dayton Raiders
This set is designed so swimmers can have some surge speed in the mile or 800. To break away or to run with someone that tries to break away.
Short Course Meters
2 x
500 Fast + 3 x 50 Fast Dive + 100 EZ @ 11:30
400 Fast + 3 x 75 Fast Dive + 75 EZ @ 11:30
300 Fast + 3 x 100 Fast Dive + 100 EZ @ 11:30
Swimmers can decide how much rest to take before dive swims.
All Dive Swims Need to be 400 Free Speed or Faster
The Swimming Wizard 
This was a great set – my kids hated it, which is always a good sign.
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