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Main Set Monday – Air Is Fuel

Experimenting today with how changing your breathing pattern…specifically, giving yourself more air during the course of a swim…can affect your pace, speed, and energy.  

To see some different breathing patterns in action, check out triathlete Sara McLarty.  

MAIN SET:  2000
3 X 300 pull.  On the 1st 100, bump up your breathing pattern by 1 or 2 strokes.  E.g., if you normally breathe every 3 "hand hits," you should breathe every 4 or 5 hand hits on the 1st 100.   On the next 200, use a breathing pattern that gives you a little bit more air, but still not your normal breathing pattern.  E.g., if you bumped up your pattern to every 5 on the first 100, try breathing every 4…or every 3/ every 5 on the second 200.   If you have to slow down to hold these breathing patterns, SLOW DOWN!

4 X 25 IM order

3 X 200 pull.  On the 1st 100, bump up your breathing as before.  On the next 100, use a pattern that gives you a little more air but not your normal pattern.  Slow down if necessary to hold these breathing patterns.

4 X 25 IM order

3 X 100 swim.  On 1st 50, bump up your breathing pattern.  On the second 50, breathe as much as you want.  Descend time 1-3.

MODIFIED VERSION FOR "BEGINNER" LANES:  1250
3 X 200 pull, breathing every 3 on the first 50, then breathe every 2/ every 3

4 X 25 with fins, alternate 25 back/ 25 brpulse breast

3 X 100 pull, breathing every 3 on 1st 50, then every 2/ every 3

4 X 25 with fins as before

3 X 50 swim, breathing every 3 on 1st length, then breathe as much as you want.  Descend time 1-3.