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07/29/03 CCB Masers Develop a Gear Box for Freestyle

07/29/03 CCB Masters Practice

Today (Tuesday), you’ll focus on REDUCING your stroke count and developing a gear box of LOW gears for freestyle. On Thursday, you’ll work on developing a gear box of HIGH gears for freestyle.

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

DRILL SET: 500
Fast lane use 1:05 sendoff. Middle lane use 1:15 sendoff. Slower lane use 1:30 sendoff. These should fee EASY, with more rest than usual.
2 X 50 FR focus on LOOONG pushoff at start and turn
2 X 50 FR focus on hiding your head.
2 X 50 FR focus on fitting body through small hole
2 X 50 FR focus on keeping the lead arm “weightless” when you breathe
2 X 50 FR focus on streamline off the walls

MAIN SET #1: 1000
This should be a familiar set by now. We’ve done it before.
4 X 25 FR at brisk pace. Count strokes on each 25 and take your average as “N.”
Use these sendoffs by lane: :30/:35 or :40/:45 or :50

4 X (3 X 25) FR on :30/:35 or :40/:45 or :50
1st 25: N minus 2
2nd 25: N minus 1
3rd 25: N
Repeat the above 25s 4 times through (12 X 25 total)

2 X (3 X 50) FR on :1:00/1:10 or 1:15/ 1:30
1st 50: Both lengths are at N-2
2nd 50: Both lengths are at N-1
3rd 50: Both lengths are at N
Do this twice (300 yards total).

4 X 75 FR on 1:30/1:45 or 1:50/2:15
1st 25 of each 75 is N-2
2nd 25 of each 75 is N-1
3rd 25 of each 75 is N

MAIN SET #2: 500
Fastest lane should have time to do all of these. Slower lanes adjust for available time. Allow 2-3 mintues for warmdown.
10 X 50 on 1:05/1:15/1:30
1st 25 of each 50 = backstroke
2nd 25 of each 50 = freestyle
Don’t worry about stroke count on these. Just let your stroke flow at a natural rate.

WARMDOWN: 100

Total Yardage: 2100, not including warmup