06/16/05 CCB Masters Stroke-Count Sets

WARMUP: 400
400 your choice, on your own

TRIATHLON SET: 100
4 X 25 Swim freestyle to midpool, stop and tread water for 5 seconds, then swim freestyle to finish the length.

MAIN SET: 1400
4 X 25 freestyle @ approx. :10 RI. Count strokes and take your average as “N.”

Four rounds of:
25 @ N-2
25 @ N-1
25 @ N

Two rounds of:
25 @ N-2
50 @ N-1
75 @ N
100 @ N-2 on 1st length, N-1 on 2nd length, N on 3rd length, N+1 on 4th length

Two rounds of:
1 X 100 Backstroke, with 1st length 6-Count Back, 2nd length 4-Count Back, 3rd length 2-Count Back, 4th length normal backstroke
1 X 50 Breaststroke — first length LONG strokes, second length SHORT strokes
4 X 25 Freestyle, with 2st 25 @ N-2, 2nd 25 @ N-1, 3rd 25 @ N, 4th 25 @ N+1

MINI SET FOR THOSE WITH ENOUGH TIME: 400
With fins
16 X 25
Odds: Freestyle with Dolphin Kick
Evens: Fly or Fly Drill

WARMDOWN: 100 EZ