03/13/07 Freestyle Main Set Descending Sendoffs

WARMUP: 400TRIATHLON SET: 1004 X 25 free, focus on relaxed breathing. Start exhaling immediately when your head goes in the water.KICK SET: 400/300/200Lane 1 does 4 X 50.Lanes 2 & 3 do 6 X 50.Lanes 5 & 6 do 8 X 50.4/6/8 X 50 Kick down…swim back on approx. 15 seconds RIOdds: Flutter kick on your back… swim is back or freeEvens: Breast kick on your back… swim is breastMAIN SET: 1200/900/600 + 200Lane 1 does 12 X 50 instead of 12 X 100.Lanes 2 & 3 do 12 X 75 instead of 12 X 100.Lanes 5 & 6 do 12 X 100.The goal of the set is to establish a steady, sustainable pace that is just below threshold pace. You want to maintain your time for all 12 swims, even though you are getting less rest as the set progresses. This simulates a race situation. If you can get faster as the set progresses, that’s GOOD.12 X 100 Free (or 12 X 75...or 12 X 50)3 @ sendoff that gives you 25 seconds rest3 @ sendoff that gives you 20 seconds rest3 @ sendoff that gives you 15 seconds rest3 @ sendoff that gives you 10 seconds rest200 EZ choice of stroke & equipmentRELAYS IF TIMEWARMDOWN: 200200 EZ plus 3 starts from the blocks if you’re going to the meet.