> Main Set Sunday - March 6, 2011 | GoSwim TV

Main Set Sunday – March 6, 2011

Long pace set this morning.  Really have to get in the groove and push the pace just a bit beyond comfort level.

Ending up in the distance lane isn’t always a good thing, but this type of set allows the swimmers to determine just how much rest, and how fast they want to go.  Some get plenty of rest, but the nature of competitive swim teams is that the intervals need to be set about half-way between perfect… which means they’re too fast for some, and not fast enough for others.  Most competitive swim teams just don’t have the luxury of having lanes with 1 or 2 people in them.

This is a pace set, in which the athletes were asked to hold their mile pace.  Here’s an idea of what to do if the interval isn’t perfect for you.  If the interval is too slow, and you’re getting :15-:20 seconds rest, then push the pace just a bit to make sure you’re holding just a bit faster than your goal mile pace.  If the interval doesn’t allow you about :10 seconds, then you’ll need to just make the interval, but do so by using as little energy as possible.  Stroke counting is also a good idea here, making sure you’re staying as consistent as possible.

Main Set (long course meters):
• 5 x 100 free on 1:30 – holding mile pace
• 200 smooth
• 10 x 100 free on 1:30 – holding mile pace
• 200 smooth
• 15 x 100 free on 1:30 – holding mile pace
• 200 smooth

Takes a while, but good set.