Thanks to Glenn for this main set, which was his Set of the Week last Friday.
WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle, swimming 3 abreast in your lane. Try to be the first one to the wall in your group.
DRILL SET: 200
200 @ moderate pace 3L/3R freestyle with choice of equipment (or no equipment) in your lane. Focus on keeping the lead arm extended and steady.
MAIN SET: 600/900/1200
Lanes 4 & 5 do 4 X 50 on each round.
Lanes 1 & 3 do 3 X 50 on each round.
Lane 1 do 4 X 25 on each round.
Use the same sendoff throughout the set, and it should give you approximately 20 seconds rest. The goal of the set is to take the exact same number of strokes and complete each 50 (or 25) in the exact time through the entire set.
3/4 X 50 fists closed (holding a penny)
¾ X 50 regular swim
¾ X 50 use paddles and pull buoy
¾ X 50 use paddles and pull buoy
¾ X 50 regular swim
¾ X 50 fists closed (holding a penny)
KICK SET: 200
200 kick your choice of kick and choice of equipment
TURN SET:
At least 4 turns with pull buoys trailing behind you. Then…
At least 2 X 50 (freestyle down… flip… backstroke back)
Leave 10 or 15 seconds apart. Focus on not using your hands to flip, and having your hands RIGHT THERE ready to streamline when your feet hit the wall.
WARMDOWN:
8 X 25 silent swim, your choice of stroke.
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