Main Set Thursday - April 14, 2011

Actually not a very long set this morning, but very challenging.  

The tough to remember about this, is that the 1st 50, and the last 50 of each swim changes.  This makes some parts of the set harder than others... so pay attention and I'll simply write out each one.  You'll alternate a stroke with freestyle, so I'll describe when you're supposed to switch.  Simply put, for the first time through the set, the 1st and last 50 are your alternate stroke, the rest is freestyle.  For the second time through, the 1st and last 50 are freestyle, the rest is your alternate stroke.

Main Set (long course meters):
• 1 x 100 on 1:30 - all stroke
• 1 x 200 on 3:00 - 50 stroke - 100 free - 50 stroke
• 1 x 300 on 4:30 - 50 stroke - 200 free - 50 stroke
• 1 x 200 on 3:00 - 50 stroke - 100 free - 50 stroke
• 1 x 100 on 1:30 - all stroke

• 1 x 100 on 1:30 - freestyle
• 1 x 200 on 3:00 - 50 free - 100 stroke - 50 free
• 1 x 300 on 4:30 - 50 free - 200 stroke - 50 free
• 1 x 200 on 3:00 - 50 free - 100 stroke - 50 free
• 1 x 100 on 1:30 - freestyle

Give it a shot and tell us where you had troubles.