Welcome to MAIN SET of the Day, where we post a swim work out for you to try once a week.
This weeks set is focused on improving distance per stroke, whilst building endurance & speed.
By the end of the set aim to feel yourself pulling hard and longer and doing less strokes per length than when you started.
Warm up is a simple 400m Free followed by 200m back to get your shoulders nice and warm and to get your heart rate up slowly. Then some sculling to get you feeling the movement of the water.
Think distance per stroke, not glide.
The goal is to move further with every stroke without losing rhythm. Hold the water, maintain a strong catch and keep your body long through the stroke. As fatigue sets in, resist the temptation to spin your arms faster—focus on efficiency first, speed second.
The real challenge is holding the number of strokes when you Build, focus on a strong catch not a fast catch.
The start of the Main Set is to go at an aerobic pace whilst keeping focus on your stroke count, doing a longer swim now you should focus on keeping the distance per stroke on the back 50m as your form may have slipped by this point.
The focus isn't necessarily getting your stroke count down further for each pair - if you hit a strong stroke count in your first pair then focus on sticking to this at speed rather than pulling out all the stops to do one less stroke.
This is where you put all that practise into motion. Start off at a solid pace and see how your DPS has improved, then take it up a notch and hold your focus on technique and finally go for it! See if you get any improvement on your regular training times by the end - hopefully you do!
You can repeat this set every few weeks as it's always helpful to go back to basics and focus on DPS, especially if you are prone to upping your stroke count as you tire.
Now all the hard work is done it's time to swim down!
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