Major/Minor Freestyle Sets

WARMUP:  400

TRIATHLON SET:  200
8 X 25 with fins and swimming two abreast in your lane
Odds:  Sight on every stroke
Evens:  Freestyle, build speed

MAIN SET:  1650
Beginner lane substitutes 4 X 100 for 4 X 200... 4 X 100 for 5 X 125...and does 3 X 75 as written.
Major/Minor means you swim primarily the major stroke, with a 50 or 25 of the minor stroke that moves through the set.

4 X 200 Major/Minor
Major:  Freestyle pull, breathing twice left/twice right (focus on keeping eyes down)
Minor:  Freestyle pull, normal breathing, straight-arm recovery

5 X 125 Major/Minor
Major:  Freestyle, breathe equally to left and right on each length
Minor:  Backstroke

3 X 75 Major/Minor with fins
Major:  Backstroke
Minor:  FAST freestyle

KICK SET:  ???
Whistle kick with entire team.  Everyone starts doing flutter kick with fins and kickboard.   Coach has a whistle.  When coach blows a LOUD whistle and names a particular swimmer, ALL the swimmers have to kick FAST until the designated swimmer finishes the length.  Then coach blows the whistle softly and all swimmers back off to easy kicking.  When coach sees another swimmer turn at the wall, he blows a LOUD whistle and all swimmers again have to kick FAST until the new swimmer finishes the length.  Then coach blows another soft whistle and swimmers back off to easy kick.  Coach repeats the process until all swimmers have been "named."  

WARMDOWN:  200