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Main Set Monday – Alternating Smooth & Challenging

Getting in some early week work with crowded lanes.

With 8 or more faster swimmers in a lane, there’s only so far you can go without people running over top of each other.  The standard 5 seconds apart doesn’t work when the intervals get a bit quicker, or when the distance gets a bit further.

Keeping the sets filled with shorter swims, and getting people to go closer together makes for a fairly intense, thrashy sorta set.

Main Set (short course yards):
 – 8 x 50 on :45 smooth
 – 8 x 75 on 1:00 make the interval
 – 8 x 50 on :45 smooth
 – 8 x 75 on :55 make the interval
 – 8 x 50 on :45 smooth
 – 8 x 75 on :50 make the interval

The set gets much more challenging by the end, but keeps the group moving almost in a perfect circular motion with only subtle breaks for a  couple seconds rest.