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Main Set Friday – Fast Stroke

Working on some various strokes… without going so far as to let the strokes fall apart.

Here’s a set that mixes strokes, and smooth freestyle, with the demand of performance on the stroke.  Make sure you’re swimming smooth freestyle when not swimming fast stroke.  Use the freestyle as a recovery, but hold your technique.

Main Set (short course yards):
 – 20 x 75 on 1:15 – this is done as 5 sets of 4 x 75

 #1 – 25 FAST stroke – 50 smooth freestyle
 #2 – Smooth freestyle
 #3 – 50 FAST stroke – 25 smooth freestyle
 #4 – Smooth freestyle

This set needs to have as much speed variation as possible.  The smooth is SLOW.  The stroke is FAST!  Not focusing on the FAST when it’s time to go fast means you won’t reach the top speed necessary.  Without enough time to swim between the fast swims, you won’t be able to swim fast enough either.