font size A A A

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. :)


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 goswimtv.com 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