> Main Set Monday - Getting Ready for SCM in a SCY Pool | GoSwim TV

Main Set Monday – Getting Ready for SCM in a SCY Pool

Using over-distance and descends today to get read for an SCM meet while training in a SCY pool.

Not exactly an ease-into-Monday practice, but it produced some great descends and fast swimming.

WARMUP:  400 on your own

WARMUP SET:  200
4 X 50 choice; start each 50 from a dive (not the blocks).  Focus:  streamlined head and arms…point the toes.  Clean and splash-free entry.

MAIN SET:
For the main set, choose ONE of the options outlined below.

OPTION #1:  1800
Six rounds of the following:
1 X 225 choice
1 X 25 easy, active recovery
2 X 25 on :40; max distance per stroke
Goal:  Descend your time on the 225s.  Ideally, you swim the same thing on all 6, but if you want to swim 3 X 225 of one thing…and 3 X 225 of something else, then descend 1-3 and 4-6.

OPTION #2:  2000
Four rounds of the following:
1 X 450 choice
After the 450, do 10 “bobs” as recovery, then do…
2 X 25 on :40; max distance per stroke
Goal:  Descend your time on the 450s  If you don’t swim the same thing on all four 450s, then swim the same thing on two of them and the second 450 should be faster than the first 450.

OPTION #3:  2200
Two rounds of:
1 X 450 choice
After the 450, do 10 “bobs” as recovery, then do…
2 X 25 on :40; max distance per stroke
Goal:  Descend time 1-2

Four rounds of:
1 X 225 choice
1 X 25 easy, active recovery
2 X 25 on :40; max distance per stroke
Goal:  Descend your time on the 225s.  Ideally, you swim the same thing on all 4, but if you want to swim 2 X 225 of one thing…and 2 X 225 of something else, then descend 1-2 and 3-4.

WARMDOWN:  200