Main Set Thursday - July 28, 2011

This swim set is all about the descends.  Try to make them as tight as possible, i.e., descend by one or two seconds rather than 4 or 5 seconds.  If you simply swim through everything at one pace...you've missed the point.   

11 X 75 freestyle on 1:15, 1:30, or 1:45 sendoff (whatever gives you 20-25 seconds rest)
Descend 1-5
Easy recovery on 6-7
Descend 8-11

4 minutes active recovery kick or drill or easy swimming

11 X 75 choice on 1:15, 1:30, or 1:45 sendoff
Descend 1-3
Easy recovery on 4
Descend 5-7
Easy recovery on 8
Descend 9-11