Main Set Tuesday - March 8, 2011

A nice way to mix up the swimming this morning. 

Not much more to say than that, but this did allow for the individual swimmer to mix in some alternate strokes, as well as placing demands that meant the heart rate was going up.  The set is the same, but it repeats three times through.  Each time there is variation on the intervals, which means one part of the set it easy, one part is moderate, and one part is fast.  This is determined by the intervals.

Main Set (long course meters):
• 4 x 50 on :40 - Fast
• 3 x 100 on 1:40 - Easy
• 2 x 200 on 3:00 - Moderate

• 4 x 50 on :50 - Moderate
• 3 x 100 on 1:20 - Fast
• 2 x 200 on 3:15 - Easy

• 4 x 50 on 1:00 - Easy
• 3 x 100 on 1:30 - Moderate
• 2 x 200 on 2:30 - Fast