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Main Set Wednesday – Hang on to Stroke

 This set can either be very difficult, or rather easy.  The goal is to incorporate strokes other than freestyle for as long as you can, while trying to stay on interval.

Adding more and more stroke to each 100, while the set contains decreasing intervals means the athletes will have to make decisions on their own, and challenge themselves to change to all free as late as possible.

Main Set (short course yards):
 • 4 x 100 on 1:30 – 1st 100 25 stroke 75 free, 2nd 100 50 stroke 50 free, 3rd 100 75 stroke 25 free, 4th 100 all stroke.
 • 4 x 100 on 1:25 – 1st 100 25 stroke 75 free, 2nd 100 50 stroke 50 free, 3rd 100 75 stroke 25 free, 4th 100 all stroke.  If you start to miss the interval, switch some of the stroke to free.  The most important aspect of this is staying on interval. 
4 x 100 on 1:20 – 1st 100 25 stroke 75 free, 2nd 100 50 stroke 50 free, 3rd 100 75 stroke 25 free, 4th 100 all stroke.  If you start to miss the interval, switch some of the stroke to free.  The most important aspect of this is staying on interval.
4 x 100 on 1:15 – 1st 100 25 stroke 75 free, 2nd 100 50 stroke 50 free, 3rd 100 75 stroke 25 free, 4th 100 all stroke.  If you start to miss the interval, switch some of the stroke to free.  The most important aspect of this is staying on interval.