There may have been two main sets this morning, one swimming, and one kicking. It really depended on how you listened to the coach on each.
First Main Set (swimming)
• 16 x 100 long course
– three 50 fly 50 free on 1:25
– one fast fly
– three 50 back 50 free on 1:30
– one fast back
– three 50 breast 50 free on 1:35
– one fast breast
– four free on 1:15, last one fast one
Second Main Set (kicking)
• 9 x 100 kick
– 2 smooth on 2:10
– 1 FAST on 1:50
– 2 smooth on 2:10
– 1 FAST on 1:50
– 2 smooth on 2:10
– 1 FAST on 1:50
If you really worked this last set, it was incredibly rough on the legs… but good.
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