Lucas Ferreira, Ames Cyclone Aquatics Club
This is a set I did with my age groupers, but if you adapt the intervals I’m sure senior swimmers can get a lot out of it too:
SCY
The 400, 200s, 100s, and 50s kick are always 50 FR / 50 FL on BK
1×400 Kick – 8:00
4×25 UW DK @ 0:45
0:30 extra rest, fins on!
2×200 – 3:10
4×25 UW DK @ 0:45
0:30 extra rest, fins off!
4×100 – 2:00
4×25 UW DK @ 0:45
0:30 extra rest, fins on!
8×50 – 0:45
8×25, long UW DK, FAST Breakout! @ 0:45
The Swimming Wizard 