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Main Set Monday – Pace then Faster

Getting the week started with some smooth, then a bit more challenging swims.

Alternating smooth 50s, with longer swims on a tougher interval, allows the swimmers to get in to the week without too much stress, while still getting their heart rates up, and giving them some fitness training.

Main Set (short course yards):
 – 2 x 50 on :45
 – 1 x 100 on 1:20
 – 4 x 50 on :45
 – 1 x 200 on 2:40
 – 6 x 50 on :45
 – 1 x 300 on 4:00
 – 8 x 50 on :45
 – 1 x 400 on 5:20

Repeat as time permits.

The 100s should be on an interval that challenges the swimmers, but is still makable.  The 50s are on an easier interval, but still requires them to maintain some pace that turns the 50s into active recovery.