Main Set Thursday - December 23, 2010

Just a small part of practice this morning but a good opportunity for some fast swimming.

The main set was the following:
• 400 swim or pull smooth
• 4 x 100's on 1:45 - 1st one strong pace, 2 smooth, 4th one FAST.
• 300 swim or pull smooth
• 4 x 100's on 1:45 - 1st one strong pace, 2 smooth, 4th one FAST.
• 200 swim or pull smooth
• 4 x 100's on 1:45 - 1st one strong pace, 2 smooth, 4th one FAST.

These are the types of sets that you really have to do them the exact way they're written.  If you don't really go FAST during the fast, then you're not getting what you need out of it.  You kinda have to sell out on the first fast swim and then try to either hang on, or go faster with what you learn for the last two.

The rest of the swimming is to get you ready to swim fast.  Think of it that way rather than thinking about it as just something to get you some extra yards to add up.