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Apr 08 NewsletterPhotos from our Winter Party!
The "Black Hole"
An example "main set." Remember, each day is different!
The following set is an example, tailored to one of our faster lanes, lane 2.
Lanes 3, 4, 5, and 6 all get more generous intervals.
Additionally, lanes 5 and 6 might be assigned less yards on both ends (or skip the 200's altogether).
Conversely, lane 1 is assigned shorter time intervals to complete their swims!
- 200 yard swim (freestyle) on the 2:55
- 150 yard swim on the 2:15
- 100 yard swim on the 1:30
- Five 50 yard swims, descending (freestyle) on the 1:00
- Five 50 yard swims, descending (freestyle) on the 1:00
- 100 yard swim on the 1:30
- 150 yard swim on the 2:15
- 200 yard swim (freestyle) on the 2:55
We then might wind-down our main set with the following kick set:
- Four 100's kick (with a kickboard), on the 2:20 (again, a lane two interval)
If there's time left, we might add some sprint work at the end of practice that looks like the following:
- Eight 25 yard swims, on the :40 (forty second interval)
- Odd 25'S are "long and strong."
- Even 25's are FAST!
Swimmers of like ability are grouped in the same lanes. In the end, each lane will be provided a workout that's tailored to their ability, with the main set lasting until about 55 minutes after the hour. This leaves about 5 minutes for swim-down!
