Wednesday, September 9, 2026

Hellava main set! This week moved from the Brighton Aquatic Center to the famous Jones Natatorium at Eastern Michigan University. It's an incredible SCY pool, one of the fastest in the Midwest. We had 6 athletes today, a very solid group. We were joined by Josh, a friend and former collegiate swimmer. It was a great team. We cheered and supported each other on a brutal main set. 

We had our typical 1000-yard warm-up and added 4 vertical kicks at 10 seconds on, then 20 seconds off. We beat those legs up before the main set.

The main set was 5 rounds of a broken 75 or 100, depending on how you look at it, on the 8:00

50 race off the blocks, touch the wall, check your time, push off for a 25 easy to the other end. At 1:30 (so approximately 30 seconds rest), we push off for a race 25 to the finish. The point of this set was to feel the speed of the first 50 of a 100-yard race, get a little break, and then race to a finish like a real 100.