> Main Set Tuesday - IM/Freestyle Set | GoSwim TV

Main Set Tuesday – IM/Freestyle Set

WARMUP:  400 on your own

WARMUP SET:  2000
4 X 50 on ~:15 Rest Interval
25 underwater kick of choice; can you go half way?  Return with 25 easy swim, choice (fins optional)

MAIN SET:  1800
Six rounds of the following.  Descend the 100s throughout the set.  After the 25s, go right into the next round with only 5 or 10 seconds extra rest.    Your main chance to rest is right after the 100.

1 X 100 free on ~:30 Rest Interval (RI)
3 X 50
#1 = Fly/Back on ~:20 RI
#2 = Back/Breast on ~:15 RI
#3 = Breast/Free on ~:10 RI
2 X 25 freestyle on a sendoff that gives approx. 10 seconds rest; breathe every 3 or every 5 (no same-side breathing!)

WARMDOWN:  200