06/17/03 CCB Masters Stroke-Count Set and Swim Golf

06/17/03 CCB Masters practice.

WARMUP: ???
Swim for 5 minutes on your own.

WARMUP SET: 400
16 X 25, swum in IM order, four times through. Sendoffs by lane: :30/:35/:45

STROKE-COUNT SET: 1000
4 X 25 freestyle at brisk pace. Count strokes on each 25, then take your average count as “N.”
Sendoffs by lane: :30 per 25/:35 per 25/:40 per 25

4 rounds of:
1 X 25 @ N-2 (your average count minus 2 strokes)
1 X 25 @ N-1
1 X 25 @ N

2 rounds of:
1 X 50 with both lengths @ N-2
1 X 50 @ N-1
1 X 50 @ N

4 X 75, with each 75 swum as N-2, N-1, N

SWIM-GOLF SET: 600/400/200
3 X 50 freestyle Sendoff per lane: 1:05/1:15/1:30
Count your total strokes for the 50. Add this to your time in seconds to get your “score.” E.g., if your total stroke count is 40 and your time is :40, your score on that 50 is 80. Try to bring down your score on each successive 50. Swim 50 really EZ after the 3 X 50.

Fastest lane did three rounds of the above swim-golf set. Middle lane did two rounds. Slower lane did one round.

WARMDOWN: ???
Swimdown for 5 minutes.

Total Yardage: 2000/1800/1600, not including warmup and warmdown