Main Set Wednesday - December 14, 2011

Short set in every stroke today, including a very short butterfly set that keeps popping up....

Footage of the drills, with explanations of focus points to work on, can be found through the links to our new subscription site (goswimtv.com).

WARMUP:  400
WARMUP SET:  200
8 X 25
#1-4 Streamline pushoff.  Hold streamline w/o kicking and keep holding streamline until after you pop to the surface, then swim freestyle.
#5-8:  Streamline pushoff, with a strong kick into breakout.  Use the kick to help send your energy FORWARD at the breakout.

BUTTERFLY SET:  100
4 X 25 on :30 or :35 (fins optional)
3 strokes of Butterfly, then finish with Freestyle.  Add 1 stroke of fly on each 25.  

BACKSTROKE SET:  500
5 X 100 on 2:00
Each 100 is 25 left-arm backstroke + 25 right-arm backstroke + 25 double-arm backstroke + 25 backstroke, focus on bent-arm pull.  Descend #4 and #5.

BUTTERFLY SET:  100
Repeat from earlier.

BREASTSTROKE SET:  450
6 X 75 on a sendoff that gives 20-25 seconds rest
Each 75 is 25 breaststroke with an extra kick + 25 breaststroke kick on your back + 25 breaststroke separation drill

BUTTERFLY SET:  100
Repeat from earlier.

FREESTYLE SET:  500
Twice through:
1 X 25 free on :30; aim for long, streamlined pushoff and low stroke count
1 X 50 free on :55 or 1:00; start at original count; add 1 stroke on second 25
1 X 75 free on 1:20 or 1:30; start at original count, add 1 stroke each length
1 X 100 free on 1:45 or 2:00; start at original count, add 1 stroke each length

WARMDOWN:  200 easy, including some kick