> Main Set Thursday - May 17, 2012 | GoSwim TV

Main Set Thursday – May 17, 2012

Taper mode today.

 

WARMUP:  800
400 easy with fins
200 easy kick
8 X 25 on :40
*  Odds:  4 strokes Fly –> Free
*  Evens:  Double underwater pullout –> Free

MAIN SET: 1100
If you have a Tempo Trainer, put it in Mode 2 and use it for the fast swims in the main set.  E.g., if you’re targeting 26 seconds in the 50 free, set the TT to beep every 13 seconds.

2 X 25 relaxed on :40; aim for maximum distance per stroke (dps)
1 X 50 ALL OUT from the blocks 

200 easy recovery (a good time to do some sculling)

2 X 25 relaxed on :40; maximum distance per stroke
1 X 50 ALL OUT from the blocks

200 easy recovery (more sculling)

1 X 25 with a turn ALL OUT from the blocks
125 easy recovery

1 X 25 with a turn ALL OUT from the blocks
125 easy recovery

8 X 25 on :45
*  Odds:  Double underwater pullout –> free
*  Evens:  Move 6-7 yards away from the wall, and tread water while facing the wall.  Swim the 6-7 yards toward the wall at RACE PACE and execute a race-pace turn and race-pace breakout.  Then swim easy for the rest of the length.

WARMDOWN:  100
100 easy choice