Main Set Thursday – May 19, 2011

Interesting IM set putting pressure on your best stroke as the set goes on.

While this set favors freestylers (in my opinion), it’s a great challenge to stroke swimmers.

Main Set (long course meters):
• 3 x 200 IM on 3:30
• 3 x 200 IM on 3:15 – Only on these, substitute your worst stroke with your best stroke.
• 3 x 200 IM on 3:00 – Now substitute your two worst strokes with your best stroke.

To clear up any confusion, if you’re a breaststroke swimmer, the set would be as follows.  On the first three, it’s 3 x 200 IM’s… nothing special.  On the next set of three, if you’re worst stroke is backstroke, you’d swim, 50 fly, 100 breast, 50 free… dropping the backstroke.  On the final three, if your next worst stroke was fly (even know I know it’s free, I’d still opt for dropping the length of fly… just my personal preference), you’d swim 150 breaststroke then 50 free.

Like I said… this makes it easier on the freestyle swimmers, so those swimmers should be going very fast, while the rest of the group tries to make the intervals.

On a side note, there was a GREAT main set last night that I was excited about.  This set is short course yards, so don’t get too frightened by the intervals… just slightly frightened.

• 14 x 100 on 1:08
• 12 x 100 on 1:05
• 10 x 100 on 1:02 with one swimmer opting to go the last 10 x 100’s on 1:00 (a 16 year old male)

Very cool and great job!