> 03/13/07 Freestyle Main Set Descending Sendoffs | GoSwim TV

03/13/07 Freestyle Main Set Descending Sendoffs

WARMUP: 400

TRIATHLON SET: 100
4 X 25 free, focus on relaxed breathing. Start exhaling immediately when your head goes in the water.

KICK SET: 400/300/200
Lane 1 does 4 X 50.
Lanes 2 & 3 do 6 X 50.
Lanes 5 & 6 do 8 X 50.

4/6/8 X 50 Kick down…swim back on approx. 15 seconds RI
Odds: Flutter kick on your back… swim is back or free
Evens: Breast kick on your back… swim is breast

MAIN SET: 1200/900/600 + 200
Lane 1 does 12 X 50 instead of 12 X 100.
Lanes 2 & 3 do 12 X 75 instead of 12 X 100.
Lanes 5 & 6 do 12 X 100.
The goal of the set is to establish a steady, sustainable pace that is just below threshold pace. You want to maintain your time for all 12 swims, even though you are getting less rest as the set progresses. This simulates a race situation. If you can get faster as the set progresses, that’s GOOD.

12 X 100 Free (or 12 X 75…or 12 X 50)
3 @ sendoff that gives you 25 seconds rest
3 @ sendoff that gives you 20 seconds rest
3 @ sendoff that gives you 15 seconds rest
3 @ sendoff that gives you 10 seconds rest

200 EZ choice of stroke & equipment

RELAYS IF TIME

WARMDOWN: 200
200 EZ plus 3 starts from the blocks if you’re going to the meet.