Main Set Friday – September 16, 2011

Here’s a main set for those upper level swimmers who need to get in shape.  Enjoy.

Main Set – Short-course yards:
– 8 x 150 on 1:50
– 10 x 75 on 1:05 – SIX kicks off the walls and middle 25 is non-freestyle
– 16 x 25 on :25 – every 4th 25 is butterfly
– 10 x 75 on 1:00 – SIX kicks off the walls and middle 25 is non-freestyle
– 8 x 150 on 1:45

The set is continuous with no breaks, so make sure the swimmers have plenty of water at the end of their lane.

A quick note is that it’s amazing how swimmers forget how to count to SIX on the 75’s. ;)