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Main Set Monday – IM 50s

Smooth freestyle mixed with some 50s stroke.

Reverse IM order allows the swimmers shoulders to be properly warmed up for butterfly.  If you’re unable to perform a technically proficient 50 fly by the end of the set, you may go 25 fly, 25 free instead.  If you’re unable to do the full 25 with a decent stroke, do 12-1/2 fly 12-1/2 free on each length.  However you go about it, make sure you get a few strokes of nice fly in before things start to deteriorate.

If you can handle all of the intervals easily, pick up the pace on the 50s.

Main Set (short course yards):
 – 200 free on 3:00
 – 4 x 50 free on :45
 – 200 free on 3:00
 – 4 x 50 breast on :50
 – 200 free on 3:00
 – 4 x 50 back on :50
 – 200 free on 3:00
 – 4 x 50 fly on :50