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CCB Masters 25s and 50s Counting Strokes

This is the CCB Masters practice for 01/30/03

WARMUP: 400
4 X 100 swum as 25 drill/25 swim/25 drill/25 swim
1st 100 Drill = Head-Lead Sweet Spot to Sweet Spot
2nd 100 Drill = Head-Lead Nose Up/Nose Down
3rd 100 Drill = Hand-Lead Sweet Spot Nose Up/Nose Down
4th 100 Drill = Five-Finger Freestyle

CALIBRATION SET: 100
4 X 25 freestyle at brisk pace on :30 sendoff for fast lane
Count strokes on each 25 and get your average count (N).

MAIN SETS: 1900
20 X 25 freestyle on :35 sendoff for fast lane
Swim all 25s at 2 strokes less than your N (i.e., N-2

10 X 50 freestyle on 1:05 sendoff for fast lane
Swim first 25 at N-1. Swim second 25 at N.

50 EZ recovery

10 X 50 freestyle on 1:05 sendoff for fast lane
Swim first 25 at N. Swim second 25 at N+1.

50 EZ recovery

12 X 25 freestyle on :35 sendoff for fast lane
Odd 25s are at N+2.
Even 25s are at N-2.

WARMDOWN: 100
100 EZ swim

Total Yardage: 2,500