Workout Statistics:

  • Distance: 2,400 yards
  • Duration: 51 Minutes
  • Focus: All Strokes Training


  • 200 Free
  • 4 x 50 Kick
  • 4 x 50 IM

Main Set: All Strokes (2x)

There’s nothing like a set of repeat 50s fly, right? This set allows you to focus on each stroke a 50 at a time. The repeats build endurance and allow you to focus on technique. Try to descend pace within each round of 4 x 50s. On the second round, try to go a bit faster than you did on the first round.

  • 4 x 50 Butterfly @ 1:00
  • 4 x 50 Backstroke @ 1:00
  • 4 x 50 Breaststroke @ 1:00
  • 4 x 50 Freestyle @ 1:00

The interval is on the 1:00, but these will adjust with dynamic intervals in MySwimPro. If you’re unsure on interval training, here’s a great read that explains what interval training is.
For more swim workouts like this, download the FREE MySwimPro app in the App Store for iPhone and Google Play Store for Android!


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