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Main Set Friday – Beginners Working on Pace

WARMUP:  400 on your own

WARMUP KICK SET:  300
10 X 25 with fins; first 4 are on :35 sendoff/turnaround; final 6 are on :30
Odd 25s:  Dolphin kick on your back
Even 25s:  Flutter kick on your back

Easy 50 recovery

TECHNIQUE SET/CONTRAST DRILLS:  200
8 X 25 freestyle (fins optional)
#1:  Swim with exaggerated crossover
#2:  Swim with exaggerated wide hand entry
#3 & 4:  Half a length crossover…half a length wide hand entry
#5 & 6:  Swim with wide hand entry (half a length with head out of the water…half a length with head in the water)
#7 & 8:  Swim with awareness of where your hands are entering
For a visual of these drills, check out Go Swim All Strokes with Karlyn Pipes-Neilsen.

MAIN SET:  1150
Our beginner group wore fins for most of this set, but fins are optional.

1 X 200 freestyle; negative split by at least 5 seconds, i.e., second 100 should be 5 seconds faster than first 100.  Check your time at the 100!

4 X 25 freestyle on 40; descend time 1-4

50 easy recovery

1 X 200 (25 back/25 free); negative split by at least 5 seconds

4 X 25 head-lead dolphin kick on your stomach on :50; descend time 1-4

50 easy recovery

3 X 100 FRIM (25 Free + 25 Back + 25 Breast + 25 Free) on 3:00; descend time 1-4

WARMDOWN:  150
50 easy recovery
4 X 25 choice of stroke…silent swim…listen to all the parts of your stroke (hand entry, kick, head and neck movement) and try not to make any noise as you swim

Total Yards/Meters:  2050