Ryan Woodruff, Lynchburg YMCA
SCM
Fly-IM is Fly-Back-Br-Fly, which we did for the even swims on this set. The elevated interval on the evens includes the rest for each broken part of the swim.
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IM and Fly-IM
Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
The Swimming Wizard 