Main Set Friday - December 23, 2011

Easy pattern to follow, but there are two ways to approach a set like this.

First... the set (long course meters):

• 4 x 100 on 1:30
• 2 x 50 on 1:00 - recover
• 4 x 100 on 1:25
• 2 x 50 on 1:00 - recover
• 4 x 100 on 1:20
• 2 x 50 on 1:00 - recover
• 4 x 100 on 1:15

While the typical way to do a set like this, would be to make the intervals, and as they get harder, you go faster.

However, if you know you're able to make the entire set without too much trouble, something like this is simply swimming.  A quick solution would be to figure out what a very challenging pace would be, or if you're a distance swimmer, set your goal 100 pace for your swims.  Once you know what that is, try to hold that through the entire set.

Example, if your goal pace is 1:05 for whatever swim you're doing, then when you're on the 1:30, you'll try to go 1:05 on each 100.  This will give you ample rest to get ready for the next swim.  When the intervals get tougher, you'll get less rest, and the set will get tougher.

This is where you have to adapt the set to what makes the most sense for you, or... as an old standard coaching line goes:

Coach to swimmer - "You want more rest on this set?"
Swimmer to coach - "Yes please, that would be great!"
Coach to swimmer - "Swim faster then!"

Enjoy :)