> Main Set Wednesday - Count Them Strokes! | GoSwim TV

Main Set Wednesday – Count Them Strokes!

Here’s a set that is MUCH tougher than you think if you just follow the prescribed stroke-count pattern.  Have fun.

Main Set (short course yards):
 – 4 x 50 on :50 – get your average stroke count per 25.  Just swim them easy and with a pretty consistent flow as you’ll be required to go much lower with the count in a minute.

 Here we go
 – 8 x 25 on :30 at minus 4.  That’s four less strokes per length than your average.  Time to practice those dolphins and flutter kicks.
 – 8 x 50 on :50 at minus 3.  Gets a bit easier, but with the turn, you’re going to have to really focus.
 – 8 x 75 on 1:10 at minus 2.  When the distance goes up, the rest goes down, it continues to demand concentration.
 – 8 x 100 on 1:20 at minus 1.  Down to a fairly standard interval, so this means swimming like normal, but with maybe an extra dolphin.
 – 8 x 150 on 2:00 at regular stroke rate.  Even though you should be at a standard flow right now, if you’ve done the entire set right up to this point, you’ll probably be pretty tired.

As always… enjoy!