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Main Set Monday - January 24, 2011

Posted by Glenn Mills on Jan 24, 2011 09:59AM

Lots of stroke work, which was a nice return to the pool from a weekend on the road.

A nice set with a lot of opportunity to put your best stroke to work.  With softer intervals, we were all "encouraged" to NOT do freestyle.

Main Set (short course yards)
• 8 x 100 on 1:30
• 12 x 75 on 1:05
• 16 x 50 on :50 descending to a strong swim every 4th 50
• 24 x 25 on :30 - drill, swim, build, sprint by sets of four.

It was a good chance to really play with stroke changes.






Archived Comments

Responded Jan 31, 2011 10:23AM

great workout!
our coach is killing me comparing to this \Warm up is to be done in IB zone, HR <144 1x100m free on 1:45
1 x loop{100m breast on 2:15, 50m free, kick on 1:15, 100m back on 2:05
50m fly on 1:10}
main set :
free 1,200 m @ 16:13.00
200 m 10 2:440.00 rest 15 170 bpm
100 m 20 1:12.00 rest 15 170 bpm
1x300 back easy
free 15 m 10 7.00


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