> Main Set Monday - Pace | GoSwim TV

Main Set Monday – Pace

Here’s a short set to help swimmers learn what it feels like to swim at a specific pace.

The idea is that during the 50s, the swimmers swim the same pace that they’ll be going on the longer swims after the 50s.  Chances are good that novice swimmers will go too fast on the 50s to hold the proper pace for the other swims.

Main Set (short course yards):

4 x 50 on :45 set up 200 pace
3 x 200 on 3:00 @ pace
4 x 50 on :45 set up 300 pace
2 x 300 on 4:30 @ pace
4 x 50 on :45 set up 400 pace
1 x 400 on 6:00 @ pace
2 x 50 on :45 set up 300 pace
1 x 300 on 4:00 @ pace
2 x 50 on :45 set up 200 pace
1 x 200 on 2:40 @ pace