> 12/23/03 CCB Masters Build a Gear Box for Freestyle | GoSwim TV

12/23/03 CCB Masters Build a Gear Box for Freestyle

12/23/03 CCB Masters Build a Gear Box for Freestyle

WARMUP: Approximately 400
With or without fins. Swim for 10 minutes on your own.

DRILL SET: 550/500/400
Fast lane does 11 X 50 on 1:05
Middle lane does 10 X 50 on 1:15
Slower lane does 8 X 50 on 1:30

Alternate:
1 X 50 FREE, focus on hiding your head
1 X 50 Choice (NOT Free), focus on STREAMLINE off each wall
These should feel EASY, with more rest than usual.

MAIN SET #1: 1000/1000/700
This should be a familiar set by now. We’ve done it before.

4 X 25 FREE at BRISK pace on :30/:35/:45 sendoff, depending on your lane. Fast lane on :30; middle lane on :35; slower lane on :45. Count strokes on each 25 and take your average as “N.”

3 X 25 FREE on :30/:35/:45 sendoff, depending on your lane
1st 25: N minus 2
2nd 25: N minus 1
3rd 25: N
Repeat the above 25s 4 times through (12 X 25 total)

3 X 50 FREE on :1:00/1:10/1:30 sendoff, depending on lane
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). EXCEPT THAT SLOWER LANE DOES IT ONCE! (150 yards total).

4 X 75 FR on 1:30/1:45/2:15 sendoff, depending on lane
1st 25 of each 75 is N-2
2nd 25 of each 75 is N-1
3rd 25 of each 75 is N
NOTE: SLOWER LANE DOES JUST 2 X 75!

MAIN SET #2: 300
With fins.
Kick a 300 (75 Head-Lead Body Dolphin + 75 Head-Lead Active + 75 Hand-Lead Body Dolphin + 25 6-Count Backstroke)

MAIN SET #3: 250
With fins.
10 X 25 Freestyle, breathing just twice on each 25. Recovery is 5 bobs between each 25.

WARMDOWN: 100

Total Yardage: 2200/2150/1750, not including warmup