> Main Set Monday - July 18, 2011 | GoSwim TV

Main Set Monday – July 18, 2011

A fun 400 IM set.  Really.

I did this set with fins, in a 25-yard pool.   On the breaststroke lengths, swim breaststroke arms with dolphin kick.  Substitute dolphin kick on your back for breaststroke kick.       

Goal:  Descend your time on each 400.

If you try the set without fins, I’m not sure you could get the descend, but it would be a worthy experiment 🙂 

1 X 400 IM, try to keep it aerobic

50 easy

1 X 400 IM, except that the last 25 of each stroke is kick on your back, in stroke.

50 easy

1 X 400 IM except that the last 50 of each stroke is kick on your back, in stroke.

50 easy

1 X 400 IM except that the last 75 of each stroke is kick on your back ,in stroke.

50 easy

1 X 400 IM all kick on your back, in stroke.

50 easy