Monday Main Set

Getting the year started the right way... which basically means swimming when you don't really want to. :)

Fairly standard warm up prior to this set, and depending on your age, ability level, and desire to make the intervals just the correct way, this set can take on various forms.  The practice is short course yards.

• 6 x 200 free on 2:40
• 10 x 25 on :30 - vary your stroke and these were supposed to be up tempo or faster
• 6 x 100 on 1:15
• 10 x 25 on :30 - same as above
• 6 x 50 on :45 - vary your stroke and pick up the pace
• 10 x 25 on :30 - fast

Again, if you're a young or elite swimmer, doing the set as written is the way to go.  If you're a slower, older masters swimmer, then trying to make the intervals on the longer swims means you'll probably be using the 25's as an active rest part of the practice.  You can probably figure out which I did personally.  ;)