> 02/20/03 CCB Masters 1000-Yard Stroke-Counting Set | GoSwim TV

02/20/03 CCB Masters 1000-Yard Stroke-Counting Set

02/20/03 CCB Masters practice.

WARMUP:
We put on flotation belts and did vertical flutter kicking in the deep end for about 7 minutes. This is the first time we’ve done this, so we worked on good form (staying upright, pointing the toes, and kicking from the thigh rather than the knee). Once we got the form right, we went to hands crossed on shoulders and practiced making quarter-turns, using our body to initiate the turn.

DRILL SET: 500
10 X 50 freestyle on 1:15, with a different focus on each 50.
1 + 2: Focus on hiding your head.
3 + 4: Fit your body through the smallest possible hole in the water.
5 + 6: Silent
7 + 8: Keep the leading arm “weightless” when you breathe.
9 + 10: Silent

MAIN SET: 1000
4 X 25 freestyle at brisk pace on :35 sendoff. Count strokes on each lap and get “N.”

4 X (3 X 25) freestyle on :40 sendoff
1st 25: N-2
2nd 25: N-1
3rd 25: N
Repeat the above 4 times.

2 X (3 X 50) freestyle on 1:15 sendoff
1st 50: Both laps are at N-2
2nd 50: Both laps are at N-1
3rd 50: Both laps are at N
Do this twice.

4 X 75 freestyle on 1:40 sendoff
1st lap of each 75 is N-2
2nd lap of each 75 is N-1
3rd lap of each 75 is N

WARMDOWN: 100
100 EZ drill/swim

Total Yardage: 1,600