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01/23/07 UV Rays Masters Working Freestyle Stroke Length

WARMUP: 400

TRIATHLON SET: 100
4 X 25 looong freestyle. Get fully extended front to back on each stroke.

WARMUP/TECHNIQUE SET: 200
Lanes 4&5:
8 X 25 of our usual “Fly Set” with fins. Focus on steady rhythm and palms back on the recovery.
Lanes 1, 2, 3:
8 X 25 hand-lead body dolphin, using Tempo Trainer to maintain a STEADY RHYTHM.
Start with TT at 1:65.

MAIN SET: 650/1000/1150
Fast lanes do 12 X 50, no equipment, then 8 X 25.
Middle lanes do 9 X 50, no equipment, then 8 X 25.
Beginner lanes do 6 X 50, no equipment, then 8 X 25.

50 your choice of stroke – at a BRISK pace. Count strokes per length and take your average count per length as “N.”

6/9/12 X 50 choice of stroke on :30 RI. Descend 1-3 throughout AND descend by round.
1-3: Take no more than N minus 3 strokes on each length.
4-6: First 25 is N-3; second 25 is N-2
7-9: First 25 is N-3; second 25 is N-1
10-12: First 25 is N-3; second 25 is N
Swim with control.

100 EZ recovery

8 X 25 same stroke as above on :20 RI. Descend 1-4 throughout, but take no more than N minus 2 strokes on each length.

100 EZ recovery

1 X 100 FOR TIME! Your choice of stroke & your choice of equipment (or no equipment). Only two swimmers go at a time in each lane. Don’t worry about stroke count on this. Just go for it. The feeling for relaxed power and stroke length should be “in there” from doing the early part of the set.

Start practice from the blocks.

WARMDOWN: 200