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Main Set Friday - September 16, 2011

Posted by Glenn Mills on Sep 16, 2011 07:57AM

Here's a main set for those upper level swimmers who need to get in shape.  Enjoy.

Main Set - Short-course yards:
- 8 x 150 on 1:50
- 10 x 75 on 1:05 - SIX kicks off the walls and middle 25 is non-freestyle
- 16 x 25 on :25 - every 4th 25 is butterfly
- 10 x 75 on 1:00 - SIX kicks off the walls and middle 25 is non-freestyle
- 8 x 150 on 1:45

The set is continuous with no breaks, so make sure the swimmers have plenty of water at the end of their lane.

A quick note is that it's amazing how swimmers forget how to count to SIX on the 75's. ;)

Archived Comments

Responded Sep 17, 2011 08:49AM

Hahaha, and besides forgetting how to count to SIX on the 75's we also forget how to count to FOUR on the 25s :D ;)

Very nice set, thanks for sharing!

Responded Nov 13, 2011 07:14PM

I love your GOLD sets, but I am not as fast as the audience for whom you are writing. Could you adapt the times for a swimmer (female) who can swim 30 x 100 on 1:30? Race pace for 400 m FS is 5:45 ? I would love to see you provide the Advanced sets for swimmers who want to work that hard, but are just not there yet. Could you provide maybe 3 sets of intervals? As a former distance runner who recently (past 4 years) took up swimming I like to train at a high level, but I am not yet able to make the Gold intervals.

Responded Nov 14, 2011 01:24PM

You can always adjust the intervals to what you can make. These sets are posted with intervals based on people who already have the fitness and skill mastery to make the intervals. If people are unable to accomplish what's posted, there can be many reasons why they aren't ready for these sets. We'll try to post more practices in the Silver and Bronze group that would be appropriate for those not ready for these sets, but if you like the set but can't do the intervals... just do slower intervals. :)

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