Main Set Wednesday - Gearing Up for a Meet

Teaching swimmers how to work isn't just for kids... masters need a little help too.

With a meet coming up, newer masters swimmers may need some guidance for how to get themselves ready for a race.  This practice covers some basics after some standard warm-up is done.  Getting the heart rate up a bit, learning some pace, and a couple quick sprints.

Main Set (short course yards):

 - 4 x 100 smooth on 1:30 - just cruising
 - 4 x 25 drill smooth - pick something that makes you feel good
 - 4 x 50 pace stroke - if you're swimming a 200 or more, these 50s should be at the 3rd 50 pace

 - 4 x 100 smooth on 1:30 - just cruising
 - 4 x 25 drill smooth - pick something else that makes you feel good
 - 4 x 50 descend stroke - the last 50 should be a bit faster than 200 race pace, or 2nd 50 of 100 pace

 - 200 smooth recover and think - just cruising and stretching
 - 12 x 25 dec 1-3 on :35 - a few fast 25s to get you sharp.  Make sure you're going really slow on the 1st 25, then a little build on #2, then something FAST on #3