> Main Set Saturday - July 14, 2012 | GoSwim TV

Main Set Saturday – July 14, 2012

Mixing tether work into a practice where everyone is on the same sendoff.   Good for team building.

WARMUP:  400

WARMUP SET:  200
Twice through:
2 X 25 kick on :40
1 X 50 pull on 1:00

MAIN SET:  VARIABLE YARDAGE
Longer swims are choice of stroke or kick or IM, and choice of kit.  Go as far as you want (not necessarily as far as you CAN) on the longer swims; all you have to do is make the sendoffs.  After the three long swims, stay on the prescripted sendoff and go right into the up-tempo 50.  You do not have to do the same thing on the 50 up-tempo that you did on the longer swims.    The idea is to fatigue the body on the longer swims, and then ask your body to swim up tempo while still slightly fatigued.  Kind of like the final 50 of a race-pace 200.  

3 swims on 4:00; descend 1-3
1 X 50 up tempo

50 easy recovery

1 X 50 on the tether 

50 easy recovery

3 swims on 3:00; descend 1-3
1 X 50 up tempo

50 easy recovery

1 X 50 on the tether

50 easy recovery

3 swims on 2:00; descend 1-3
1 X 50 up tempo

50 easy recovery

1 X 50 on the tether

50 easy recovery

3 swims on 1:00; descend 1-3
4 X 25 ALL OUT on 1:00 (these can be from a dive or a push)

50 easy recovery

1 X 50 on the tether

50 easy recovery

WARMDOWN:  200
Repeat the warmup set.