Main Set Monday - April 4, 2011

Demanding fast swimming when swimmers don't want to swim fast.

It's tough to balance short-rest intervals with very fast swimming.  Trying to step up when you're tired is a skill that's learned, developed, and needs to be practiced.  This is a great set for learning those skills, and trying to maximize athletes ability to perform.

Main Set (short course yards):
• 4 x 100 on 1:10 - just make the interval
• 2 x 75 stroke on 1:10 - FAST
• 4 x 100 on 1:15 - just make the interval
• 2 x 50 on 1:00 - FAST
• 1 x 200 on 4:00 smooth
Repeat this set 3 times.

The important part of this is that the FAST needs to be FAST.  Treating the shorter, stroke part of the set as the recovery ISN'T the point.  Sometimes you have to force the issue. :)