GoSwim Gold
Print this entryMain Set Thursday - July 12, 2012
Mid-distance freestyle today, interspersed with short sets of stroke.
WARMUP: 400 choice
WARMUP SET: 300
Three rounds of the following:
2 X 25 kick on :40
1 X 50 pull on 1:00
MAIN SET: 1750 or 2050
The freestyle can be pull. Faster swimmers can substitute 400 yards for 300 yards. Fins are optional throughout.
1 X 300 free; breathe an equal amount to left and right (your choice of how to accomplish that)
2 X 100 breaststroke on a sendoff that gives 25-30 seconds rest
1 X 300 free; increase effort each 100 from 60% to 70% to 80%
4 X 50 backstroke on sendoff that gives approx 20 seconds rest; descend 1-4
1 X 300 free; lengthen your normal breathing pattern...except that the 3rd length of each 100 is up tempo and you can breathe as much as you want on those lengths
8 X 25 fly or fly drill on sendoff that gives 15-20 seconds rest
50 easy recovery
1 X 200 free; negative split (2nd 100 is faster than 1st 100)
WARMDOWN: 250
50 easy recovery
4 X 50 kick on 1:10
Please 