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IM/Scull Set

Did this in a 20-yard pool.

WARMUP: 600
With Zura Alpha fins:
600 alternating dolphin kick, flutter kick, freestyle, backstroke, working on high-elbow catch

MAIN SET: 1600
You’ll be in the aerobic zone for most of this set, so use your energy to work on a particular focus point. I was concentrating on high-elbow catch on freestyle, and keeping the fingertips level (not scooped up) on pushoffs and on breaststroke. Take about 10 seconds rest between each of the swims in each “unit.” At the end of a unit, you can take a little bit longer rest.

100 sculling with pull buoy, various positions
4 X 20 IM order
100 backstroke
100 breast
100 free

80 sculling with pull buoy, various positions
4 X 20 IM order
80 back
80 breast
80 free

60 sculling with pull buoy, various positions
4 X 20 IM order
60 back
60 breast
60 free

20 scull
80 IM
20 scull
80 IM
20 scull
80 IM
20 scull
80 IM

PULL SET: 800
8 X 100
1 to 4 with pull buoy and paddles. 80 free/20 whole-stroke breaststroke
5 to 8 with pull buoy. 80 free/20 whole-stroke breaststroke

Total Yardage: 3000