## Main Set Thursday – December 15, 2011

Mellow 400s today, interspersed with 75s that get faster throughout the set.

Mellow 400s today, interspersed with 75s that get faster throughout the set.

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

As a coach, I like giving sets where everyone is on the same sendoff.

Getting everyone into Thanksgiving holiday mode this morning.

There was a little bit of everything in today’s Masters practice: pull, kick, swim, all four strokes without doing an IM, underwater work, sprinting, and technique. It went by really quickly!

Halloween workout today with the Masters team. I have a hunch it would be fun for age groupers, too.

Time spent working on streamline is never wasted.

Lots of 125s today — getting ready for our SCM meet in a SCY pool. This one pleased both the distance swimmers and the sprinters. Some of the distance swimmers stayed and did the set twice.

Lots of opportunity to work on technique aspects in each stroke, with a mixed bag of 200s and 25s.

Mostly pulling today, with some nice descends to keep things interesting.

This swim set is all about the descends.

Swimmers on the Masters team that I coach have a big triathlon this weekend (in Fairlee, VT). Thinking that they might need a bit of taper today, I gave them the following set, which isn’t too strenuous, but provides lots of opportunities to practice drafting, sighting, and bilateral breathing.

Here’s a set that will get everyone in the mood for a fun Fourth of July.

Working on pace and turn technique today. Here’s what we did with the Masters team, but it works for swimmers of any age and ability.

To celebrate Independence Day in the USA, here’s a practice that gives you free choice (with a little bit of structure).

Main set starts with 100s at a sustainable threshold pace and works down to a single 100 at max effort.

Two main sets to choose from. In one lane, we’ll have 3 swimmers sharing 1 Tech Toc and 1 Hydro Hip, working on rotation in freestyle and backstroke. In the other lanes, the freestylers and triathletes will have a freestyle set with descending sendoffs, simulating race-day fatigue in a distance event.

Our triathlon season starts this weekend with Mooseman! The water will be cold, so this workout has a set to practice relaxed breathing…also a set with some distance pulling and 50s on decreasing sendoffs, to practice holding the same pace even as fatigue sets in.

Every set in this workout has you mixing it up — with either fast/slow…kick/swim…pull/swim. The triathlon set will give you practice at passing another swimmer (or how to hold to your own pace if you are getting passed by someone else).

IM 100s for a main set, but with only 3 strokes of fast fly (then switch to drill or freestyle to finish the fly length). The point is to get several chances to practice race-pace fly…and not to spend any time practicing slow-pace survival fly. The set targets those swimmers in our group who are going to nationals and need to practice race-pace fly for the 100 IM and for the 50 and 100 fly.

Here’s a chance to practice one of the most important moves in swimming — the underwater dolphin kick.

This practice caters to the triathletes on your team with three short main sets that are mostly freestyle, with a little bit of IM.

This mostly freestyle set gives triathletes some practice at switching gears and reacting to changing race conditions. You’ll have several chances to start fast and then back off the pace…start slow and pick up the pace at the end…start slow, pick it up, then back off again.

Our Masters team has a mix of triathletes, fitness, and competitive swimmers. This main set has something for all of them.

Here’s an entire practice based on this week’s Swimming Set, with modifications for beginning swimmers. We did this with our Masters group on Saturday morning.

A good set for triathletes to practice sighting, swimming close to others, and breathing to both sides (plus, they’ll LOVE the kick set):)

Championships were last weekend, so now it’s time for the triathletes to start preparing for their season with a sighting set, and for the rest of the group to do some drills in all strokes.

A standard main set of 15 X 100 free, broken up with fins, pull buoy, kicking, stroke counting, and breathing patterns.

Main set with modifications for triathletes and beginners. Plus a set for those tapering for Masters championships this weekend.

Compromise is good. A little IM for the triathletes…some extra freestyle for the IMers.