Workout Focus: Main Set Friday

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Comments: 2 Comments
Published on: May 25, 2012

It's Friday! I'd jump up and down, but I'm on

We'll start this weekend with a continued look towards the Long Course season.  It's practically here, so you better be prepared.

Here's a swimming workout main set focused on some stroke work, a lot of aerobic work, and a little bit of mental toughness.  Choose your favorite warm-up that's at least 10 - 20 minutes long and make sure to warm-down.  Enjoy!

Main Set:

3 x (3 x 100 ) as:

1 x 100 Kick Fly/Back by 50 - Rest: 20 sec

1 x 100 Kick Back/Breast by 50 -  Rest: 20 sec

1 x 100 Kick Breast/Free by 50 -  Rest: 20 sec

** You may perform this set with or without fins.

6 x 200 Freestyle Mod-Fast Pace - Rest: 15 sec

**Every 4th lap concentrate on maximum distance per stroke

3 x (3 x 100) as:

1 x 100 Swim Fly/Back by 50 - Rest: 15 sec

1 x 100 Swim Back/Breast by 50 -  Rest: 15 sec

1 x 100 Swim Breast/Free by 50 -  Rest: 15 sec

**Full stroke and good technique throughout the whole set.

6 x 200 Freestyle Mod-Fast Pace - Rest: 20 sec

** Every 4th lap is FAST!

Total: 4200 yards/meters


Keep on Swimming,

Coach Meg


2 Comments - Leave a comment
  1. Michelle says:

    Love your work-outs! I have just recently got back I the pool after not swimming since high school. Any suggestions for good drills for getting used tO flip-turns again? I have been keeping up with my masters swim buddies quite well but it has been challenging for me to adjust to swimming at the altitude in CO vs. sea level where I first swam.

    • Coach Meg says:

      Hi Michelle,
      Congrats on getting back in the pool! There are many swimmers that would envy your ability to train at altitute. The adjustment is harder due to the decreased oxygen which puts added stress on the cardio-pulmonary systems. Keep working at it!
      Great question on flip-turns. There are a few drills that will help – most dryland drills look similar to yogo/pilates moves. (i.e. Forward rolls, rolling back and forth like a ball and jump squates come to mind.) I will post a more in depth article later this week – that way I can more fully cover your question 🙂
      Thanks for the comment!

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