> 02/11/03 CCB Masters Fartlek Practice | GoSwim TV

02/11/03 CCB Masters Fartlek Practice

WARMUP: ??
10-minute warmup swim

DRILL SET: 350
4 X 25 freestyle at brisk pace to establish N (average stroke count per lap)

5 X 50
1st 25: Alternate 3 stroke free and 4 strokes back
2nd 25: Freestyle at N

MAIN SETS: 1550
12 X 25 freestyle
Odds: Half lap EZ, then half lap FAST
Evens: Half lap FAST, then half lap EZ
Hold N on all laps!

6 X 50 freestyle
Swim 1 1/2 laps at EZ pace, then last 1/2 lap FAST. Hold N.

4 X 75
1st 25 of each 75: 3-cycle burst freestyle, then EZ free
2nd 25 of each 75: EZ backstroke
3rd 25 of each 75: FAST freestyle

5 X 100
1st 25: FAST freestyle
2nd 25: EZ backstroke
3rd 25: EZ breaststroke
4th 25: FAST freestyle

6 X 25
Odds: Single-switch freestyle
Evens: Freestyle with only 2 breaths during the lap

WARMDOWN:
100 EZ warmdown

Total Yardage: 2,000, not including warmup