Main Set Wednesday – April 4, 2012

An IM set done by someone who doesn’t particularly enjoy long IM sets.

This set allows you to focus on one stroke at a time, until it’s time to do them all.

Main Set (short course yards):
 • 6 x 75 on 1:15 – freestyle stroke freestyle by 25.  The strokes go butterfly on 1, backstroke on 2, breaststroke on 3… repeat

 • 6 x 75 on 1:15 – stroke freestyle stroke by 25.  Same order as above, fly on 1, back on 2, breast on 3… repeat

Now that you’re warmed up:
 • 8 x 100 IM on 1:40 – In IM order, put the stroke where it’s supposed to go on the number of 100 you’re on… as follows
 #1 (butterfly) – 25 fly, 75 free
 #2 (backstroke) – 25 free, 25 back, 50 free
 #3 (breaststroke) – 50 free, 25 breast, 25 free
 #4 (IM) – 100 IM – this is supposed to be a bit faster
 – repeat this pattern again

 • 4 x 200 IM on 3:30 – Same as above… only 50’s instead of 25’s
  #1 (butterfly) – 50 fly, 150 free 
 #2 (backstroke) – 50 free, 50 back, 100 free
 #3 (breaststroke) – 100 free, 50 breast, 50 free
 #4 (IM) – 200 IM – this is supposed to be a bit faster