Welcome to MAIN SET of the Day, where we post a swim work out for you to try once a week.
Our first set is fast paced and speed driven, designed to get your heart rate up, sprinting and pushing yourself.
One of the best ways to get faster over any distance is to include sprinting and speedwork in your training.
Focus on holding you technique with your speed, even in the ALL OUT section, pay attention to the length and strength of your stroke and your stoke count per 50 (if you can manage to count while you are sprinting!!)
Warm Up
400m Free + 200m Back
Start with a gentle warm up to get you muscles moving
Prep Set - Then we've got a juicy Prep Set featuring my 2 favourite Kick drills for power, both with fins 10 x 50m alternating -
Tombstone - if you haven't tried this one before, prepare for a challenge! You need to hold your kickboard vertically sliced into the water, not on the top of it, in front of you, with your arms out straight. You have to push through the water with the barrier of your kickboard creating resistance.
Torpedo - push off from the wall and pull both hands down to your side, so your head is leading. Kick hard to propel yourself forward, rotate to the side to breath.
Pay attention to the T on the floor of the pool to make sure you don't hit your head when you get close to the end of the pool!
Main Set - Now you've got your legs moving its time for the Main Set
Threshold means holding the pace as high as you can for the duration of the distance - but as it's a longer distance this pace likely wont be a sprint, but a challenging pace. You should maintain the same pace for all 3 200m's
Descend means get faster with each round - so the 1st 100m would be your slowest, (although not slow - still a punchy pace, the 2nd 100m will be faster and the 3rd 100m will be your fastest. Then you repeat.
Fast Finish - Now it's time to really go for it
4 x 50m Build - in this context it is build within the 50m so start moderate and build to your all out sprint for the last 15m
2 x 50 ALL OUT - sprint like your life depends on it! TWICE. Try to make your 2nd 50m as fast as your first.
Swim Down - You've done it! Time to swim down - go nice and slow and stretch out.
Follow us on Instagram or TikTok to get a first peak of our MAIN SET of the Day - We're @mainsetswim on both
Our first collection is dropping soon, sign up to our emails by clicking on the "don't miss out" to hear all about it!
Or check out Collection 01 here -