> Main Set Wednesday - Flips & Breakouts | GoSwim TV

Main Set Wednesday – Flips & Breakouts

Incorporating some time to really think about how you interact with the wall is a good idea.  Sometimes we take these frequent occurrences for granted and just think everyone is just doing it right.  Not always the case.

Main Set (short course yards)
 – 10 x 50 on :45
 – 10 x 50 on 1:00 – First person pushes off in head lead position with palms down and immediately does a flip using the hands to push the legs over the top.  They then continue forward and complete a 50.  Each person leaves after the person in front of them has started swimming.

 – 10 x 50 on :50 no breathing into the wall.  Focus on using the palms during the flip.

 – 10 x 75 on 1:00 – at the 1st turn, breathe on the first stroke breathing to the side of the first arm stroke.  On the 2nd turn, breathe on the first stroke but the first stroke with the opposite arm.

 – 10 x 75 on 1:00 – breathe on the 1st arm stroke on the push off.  Breathe on the 2nd arm stroke on the 1st turn.  Breathe on the 3rd arm stroke on the 2nd turn.

We tried to keep this video in mind during the workout.