Main Set Monday - March 21, 2011

Short course yards this morning mixing some 100's free with 100's stroke.

Mixing freestyle with stroke, and placing more emphasis on getting tired during the freestyle, allows athletes to get some good training in, while still getting just enough rest to perform their best, or alternative strokes without the strokes falling apart.

Main Set (short course yards):
• 4 x 100 on 1:15 - stay smooth
• 4 x 50 rotation drill kick on 1:00
• 4 x 100 IM on 1:30 - work on your transitions
• 4 x 50 - 25 drill 25 stroke (choice) on 1:00

• 4 x 100 on 1:10 - stay smooth
• 4 x 50 rotation drill kick on 1:00
• 4 x 100 stroke (no free) on 1:30
• 4 x 50 - 25 drill 25 stroke (choice) on 1:00