> Main Set Thursday - Working Distance Off the Walls | GoSwim TV

Main Set Thursday – Working Distance Off the Walls

Getting back to basics today with Barbara’s masters group.  Working streamlines, pushoffs, and distance off the walls.

WARMUP:  400 on your own

WARMUP SET/STREAMLINES:  200
8 X 25; no sendoff
#1-4:  Push off in streamline and hold streamline (with no kick) until AFTER you pop to the surface.  Once you pop up, start flutter kicking in streamline, then add freestyle armstroke to finish the length.
#5-8:   Streamline Spin 360 drill

MAIN SET #1, WORKING THE WALLS):  700+
GOAL:  Don’t start swimming until your torso (waistline) is past the flags.  
Coach(es) will watch to make sure everyone on the team is reaching the GOAL.  Distances will be repeated until 100% of the group achieves the goal on each length.

2 X 25 freestyle, repeat as necessary until team has 100% compliance
Progress to 1 X 50…then 1 X 75…then 1 X 100…then 1 X 150…then 1 X 200, repeating each distance if necessary until team has 100% compliance.  There are no sendoffs in this set.   After completing each swim, swimmers wait at the wall for the coach’s verdict.

MAIN SET #2:  600
12 X 50
GOAL:  Don’t start swimming until your torso is past the flags.
#1:  Free/Fly
#2:  Fly/Free
#3:  Free/Free
#4:  Free/Back
#5:  Back/Free
#6:  Free/Free
#7:  Free/Breast
#8:  Breast/Free
#9 through 12:  Free/Free

What do YOU see when you take your first breath?