This is one of my favorite "all around" swim sets. It gets after a low intensity distance, technique, paddle work, moderate intensity sets, and a little fun.
Main set
800 easy freestyle (warm-up)
700 pull buoy and paddles focusing on a smooth catch and pull-through
600 fins (25 6/1/6 + 75 freestyle)
5 x 100 freestyle using Tempo Trainer Pro @ CSS+2 (+10s)
400 pull buoy and optional paddles
300 fins (25 broken arrow + 75 freestyle)
200 medley
100 choice (easy cool down)
Tip One of the great things about today’s session is that each interval that you do gets shorter and shorter. Psychologically this makes this session fly by quite quickly, in fact you’re almost half way through after interval 2 of 8. Enjoy and keep it smooth!