Main Set Monday - Short Rest Descend

Jun 24, 2013
Main Set Monday - Short Rest Descend

Making challenging intervals is easy.  Making easy intervals challenging is the fun part.

While the intervals may seem hard for most of us, many young swimmers look at these as just par for the course.  Squishing improvement, or descend into standard training intervals gives sets a new dynamic.

The goal here is to take a fairly typical interval that would be used for longer, fairly short rest sets, and get the swimmers to descend within the set.  They'll have to plan ahead, and start the set by just barely making the intervals... but also conserve energy while doing that.

Main Set (short course yards):
 - 5 x 200 on 2:20 - descend 1-5
 - 5 x 100 on 1:10 - descend 1-5
 - 5 x 50 on :35 - descend 1-5

 - 200 smooth

 - 5 x 200 IM on 2:40 - descend 1-5
 - 5 x 100 IM on 1:20 - descend 1-5
 - 5 x 50 IM on :40 - descend 1-5
Yes, these are 12-1/2 of each stroke on the final 50s.  Might as well give them a little fun at the end of this run.

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