Main Set Friday - September 16, 2011
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. ;)