This is the digital version of 2024’s book of main sets. Each of these 24 sets can be added to your own warm up and warm down when you need a workout of about 3000. Included in the booklet are some helpful hints and and an RPE (Rate of Perceived Exertion- a way to judge your effort level without technology) chart. There are 3 interval selections for every workout. One is a 1:30 base, another is 2:00 base, and the third column is “on rest” so you can use them with or without the clock. These sets a mainly Freestyle with drills and some stroke mixed in, and no equipment is necessary.