Main Set-Gary Hall Sr
Today, there are all types of equipment and tools to help build power and strength in the water. One of our favorites and least expensive is the Long Belt Slider, manufactured by Stretch Cordz (Ohio). This Main Set is designed mostly for mid-season during the power and lactate phase or cycle of training. It is both challenging and fun.
This set can be done in all four strokes but for freestyle, backstroke and fly, we particularly like doing the set with fins on. Our favorite fins for this set are the DMC Elite fins, as they tend to stay on better during the dives and are the right size and shape.
Attach the Long Belt Slider securely to the starting block at one end. One swimmer per lane attaches the belt around the waist securely. Adjust the length of the cord according to the swimmer’s ability to reach the other end. The objective is to make it possible for the swimmer to reach 1-2 yards from the end in 20 seconds of intense swimming.
30 x 25 yards or meters on 60 sec from a dive.
On each minute the swimmer does a Tandy start from the blocks and initiates a strong underwater kick to breakout or a strong breaststroke pullout. The swimmer sustains a strong swim for the remaining time, trying to reach the wall at the other end. At 20 seconds the coach blows a whistle for the athlete to stop sprinting. The swimmer rolls over on his or her back and gets a free ride back to the starting block, courtesy of the stretch cord. Back to the wall and the swimmer climbs out of the pool gets back on the starting block for the next one.
For Masters or 12 and under, we recommend doing 20 rounds instead of 30.
On the very last one, give the swimmer an extra 30 seconds rest and see if he or she can get to the wall at the other end.