> Main Set Thursday - July 12, 2012 | GoSwim TV

Main Set Thursday – July 12, 2012

Mid-distance freestyle today, interspersed with short sets of stroke.

WARMUP:  400 choice

WARMUP SET:  300
Three rounds of the following:
2 X 25 kick on :40
1 X 50 pull on 1:00

MAIN SET:  1750 or 2050
The freestyle can be pull.  Faster swimmers can substitute 400 yards for 300 yards.  Fins are optional throughout.

1 X 300 free; breathe an equal amount to left and right (your choice of how to accomplish that)

2 X 100 breaststroke on a sendoff that gives 25-30 seconds rest

1 X 300 free; increase effort each 100 from 60% to 70% to 80%

4 X 50 backstroke on sendoff that gives approx 20 seconds rest; descend 1-4

1 X 300 free; lengthen your normal breathing pattern…except that the 3rd length of each 100 is up tempo and you can breathe as much as you want on those lengths

8 X 25 fly or fly drill on sendoff that gives 15-20 seconds rest

50 easy recovery

1 X 200 free; negative split (2nd 100 is faster than 1st 100)

WARMDOWN:  250
50 easy recovery
4 X 50 kick on 1:10