> Main Set Monday - 50 Shades of 50s | GoSwim TV

Main Set Monday – 50 Shades of 50s

One of Barbara’s masters swimmers had a big birthday today, so they celebrated with 50 X 50, with a few twists.  

The main set will take 52-55 minutes if you keep things moving between segments.

MAIN SET  2500
5 X 50 on 1:00;  freestyle, holding a noodle in each hand (or swimming with closed fists)
1 X 50 dolphin kick on your back

5 X 50 on 1:00; freestyle; count total strokes for the 50 and reduce by 1 stroke each 50.  E.g., 40..39..38..37..36.
1 X 50 FAST freestyle from a dive

8 X 50 choice on a revolving sendoff of 1:00…:55…:50…1:00…:55, etc. (wear  fins if necessary)
1 X 50 easy recovery

3 X 50 pulse breaststroke with fins and strapless paddles on approx. 1:10 
1 X 50 "crack the whip."  Keep fins on and get a partner.  Swim a 50 with one swimmer holding the feet of the other swimmer.  One swimmer pulls; the other kicks.  Change position at the 25.

8 X 50 kick (25 dolphin + 25 flutter) on revolving sendoff of 1:00…:55…:50, etc. (wear fins if necessary)
1 X 50 easy recovery

6 X 50 freestyle pull, holding the pull buoy at 1) ankles…2) knees…3) normal…4) ankles…5) knees…6) normal

8 X 50 choice on revolving sendoff of 1:00…:55…:50, etc.  (wear fins if necessary)
2 X 50 Birthday Girl’s choice