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Main Set Wednesday – Little Bit of Everything

There was a little bit of everything in today’s Masters practice:  pull, kick, swim, all four strokes without doing an IM, underwater work, sprinting, and technique.  It went by really quickly!

WARMUP:  400
WARMUP SET:  400

16 X 25 with fins on :30, swum as 4 X the following:
1 X 25 1Left/1Right/2 whole-strokes Fly
1 X 25 1L/1R/3 whole-strokes Fly
1 X 25 1L/1R/4 shole-stroke Fly
1 X 25 dolphin kick on your back

MAIN SET: 1900
4 X 200 on approx. 25 seconds rest
#1 and #3 are pull; descend time on #3
#2 and #4 are 50 kick/50 swim/50 kick/50 swim; descend time on :34

8 X 25 on :40
Odd 25s:  Freestyle in bare minimum of strokes, but make it still look like freestyle
Even 25s:  Breaststroke in bare minimum of strokes, but make it look like breaststroke

12 X 50 on 1:05
Three rounds of:
2 X 50 backstroke
2 X 50 (25 breaststroke with a double pullout + 25 freestyle)

75 easy

1 X 75 FAST from a dive (not from the blocks)

75 easy

1 X 75 FASTER from a dive (not from the blocks)

WARMDOWN:  200
4 X 50 pull on easy sendoff