Main Set Thursday – July 21, 2011

 Short set in each stroke today.  

WARMUP:  400

BUTTERFLY SET:  400 + 50
Twice through (total of 16 X 25):
8 X 25 with fins on :30 sendoff
Odds:  dolphin kick on your back
Evens:  1L/1R/1-2-3-4 whole-stroke fly (add a stroke by 25)
Focus:  Quick cadence.  Don’t let your hands get stuck at the front of your stroke.

Then…50 easy recovery

Four rounds (total of 12 X 50):
3 X 50 backstroke with Tempo Trainer, on a sendoff that gives 15-20 seconds rest
Start with Tempo Trainer at a comfortable cadence (intermediate swimmers might be in the 1:15-1:25 range; advanced backstrokers might be in the 1:05-1:15 range).  After each round of 3 X 50, increase the cadence of the Tempo Trainer by :05.  

Then…50 easy recovery

6 X 50 on a sendoff that gives 15-20 seconds rest
Each 50 is 25 breaststroke separation drill + 25 breaststroke. 
Focus:  Get arms and head in breaststroke streamline before you kick.  

Swim 3 rounds of the following.    Each swim should be up tempo (approximately 80-85% effort.  Fins are optional.  Try to descend your times each rounds, but all rounds should be up tempo.  Use these sendoffs.  The idea is that you’re being asked to swim up tempo, but with varying amounts of rest after each swim.  
1 X 25 on :30 sendoff
1 X 50 on 1:00 sendoff
1 X 75 on 1:30 sendoff