Mixing up the strokes at the beginning of the week challenges some swimmers, but it keeps things interesting!
Very simply set, but it’s important to work the walls, and keep things long to loosen up the joints. The goal is to decrease the intervals as the set moves forward.
Main Set (short course yards)
• 16 x 25 IM order on :30
• 12 x 50 IM order on :50
• 8 x 100 IM on 1:30
• 4 x 200 IM on 3:00 – while the interval is not getting tougher per 50, they increased distance of the swim does the trick.
• 1 x 400 IM make it through.
This was a masters practice, so allow for shortened butterfly, which means only swim a few strokes of GOOD fly rather than struggling through the entire length, or lengths. Harness the speed of your pushoff to help the first few strokes of fly.