Main Set Thursday - January 13, 2011

Some good opportunity to practice some up-pace, stroke-specific swims.

This set mixed some smooth, warm-up-type swimming, with the opportunity to really gear in your best stroke.

Main Set (long course):

• 400 swim smooth on 6:00
• 2 x 50 on 1:00 drill
• 6 x 100 on 2:00 - stroke specific - race pace (probably the 2nd 100 of a 200 is a good goal)
• 400 swim smooth on 6:00
• 2 x 50 on 1:00 drill
• 6 x 50 on 1:00 - stroke specific - race pace (again, this I could only do a 200 pace)
• 3 x 150 on 2:30 smooth
• 1 x 50 on 1:00 FAST
• 3 x 150 on 2:30 smooth
• 1 x 50 on 1:00 FAST

These sets are incredibly easy if you just swim through them, and incredibly difficult if you're really trying to do what you're supposed to on the pace and fast swims.