font size A A A

Main Set Thursday - July 28, 2011

Posted by Barbara Hummel on Jul 28, 2011 01:41PM

This swim set is all about the descends.  Try to make them as tight as possible, i.e., descend by one or two seconds rather than 4 or 5 seconds.  If you simply swim through everything at one've missed the point.   

11 X 75 freestyle on 1:15, 1:30, or 1:45 sendoff (whatever gives you 20-25 seconds rest)
Descend 1-5
Easy recovery on 6-7
Descend 8-11

4 minutes active recovery kick or drill or easy swimming

11 X 75 choice on 1:15, 1:30, or 1:45 sendoff
Descend 1-3
Easy recovery on 4
Descend 5-7
Easy recovery on 8
Descend 9-11

Archived Comments

Responded Jul 29, 2011 12:34AM

Hmmm I usually miss the point but now let's give this descending in time a good shot.
(I wish I could train with your Masters group so now and then).

Responded Aug 27, 2011 03:38PM

I like so much this practice, but I don't now, why doesn't exist warm up or recovery at the end?

Responded Aug 27, 2011 04:31PM

Hi, Raul
Usually, for the Set of the Week, we post just a main set and not the warmup or warmdown. We leave those up to you, but definitely you should do them!

Responded Aug 27, 2011 10:15PM

:) Thanks

The Pool

Subscribe RSS Feed

Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoff ascending sendoffs Ashley Delaney backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finisFinis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids Kim Vandenberg learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Ricky Berens Robert Margalis Roland Schoeman Roque Santos rotation same sendoff Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed

built by devtwo