Main Set Tuesday - February 15, 2011

Mixing in long and smooth with some stroke work.

Great opportunity to relax on freestyle, and then put in some good breaststroke swimming.  Prior to the set was a warm-up set that I used some fins on to get ready... so I'll post that too.

Warm-Up Set (long course meters):
• 20 x 50 on :50 - 1:00 - :50 - :50 by sets of 4
 - #1 was smooth
 - #2 was rotation drill (I did double extended hand with dolphin kick working some sculling into it for timing)
 - #3 & 4 were breaststroke with dolphin kick holding about goal 200 pace (remember, I had fins on)

Main Set:
• 1 x 300 on 5:00 - long and easy
• 2 x 100 on 2:00 strong pace (these were breaststroke, lots of rest, so the times had to be pretty good)
• 2 x 50 on 1:00 strong, but setting up each length with a great breakout.
(repeat twice)

Starting to incorporate more breaststroke into each workout, which is always a search. :)