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Main Set Friday – Playing with Pace

Learning to use front end speed to allow for active rest, can teach a new way to swim interval sets.  Experimentation is the key.

Do the same set a few times, changing how you approach each set.  Check your heart rates and see which one allows for the lowest over the entire set.

Main Set (short course yards):
 – 6 x 100 – 2 each on 1:20 – 1:15 – 1:10

    Just swim these as you normally would do this set

 – 6 x 100 – 2 each on 1:20 – 1:15 – 1:10
    Swim to the NEXT interval down.  If you’re on 1:20, the next interval is 1:15, so pretend they’re on 1:15 and go fast enough to make that interval.  Use the extra rest as recovery.  When they’re on 1:15, pretend they’re on 1:10, and go fast enough to make those.  When they’re on 1:10, pretend they’re on at least 1:05, and swim fast enough to make those.

 – 6 x 100 – 2 each on 1:20 – 1:15 – 1:10
    Negative split these swims.

 – 6 x 100 – 2 each on 1:20 – 1:15 – 1:10
    Front end load these swims.  Get out way ahead of the pace, but then you’re allowed to shut it down, and just make the interval.  The way we did these, is that each swimmer was required to swim the first 50 NO slower than :30 seconds.  Then they had to maintain good streamlines and long strokes… but were allowed to go as slow as they wanted, as long as they made the interval.  

Enjoy and experiment