The main set of this session started out as part of a speed set that was given to me on a coaching course a few years ago. It was an aerobic piece at the end. I liked the look of it, but not within the session it was in, plus it was only 2 rounds making it 1,000m. So I tweaked the times to make them “fit” better, because I like it when that happens, and I increased the number of rounds to bring it up to 2,000m. There are four rounds of with no break between rounds, the butterfly is afterward.
I enjoy this main set because it’s both challenging and it’s a nice way to get through 2,000m without getting bored.
| Warm Up | 200m choice swim
200m choice drills 4x50m Fc build to sprint off 1:00 |
Total 600m |
| Main Set | 4x{ 2x100m Fc off 1:30
2x50m Kick off 1:15 2x100m Bc off 1:45}
8x25m Bf 10-15 seconds rest |
I like the way these times slot together, but of course the times can be changed and the Backcrawl can be switched with another “B-stroke”.
The butterfly is added because I like to swim relaxed fly after main sets to get used to the feeling of focusing on technique while tired. Total 2,200m |
| Cool Down | 200m drills
100m easy swimming |
Total 300m
Sesson Total 3,100m |
pullkickswim.com 
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