01/01/04 Don Walsh's New Year's Day Freestyle Practice

WARMUP: 5005 X 100 (25 drill + 25 Free + 25 drill + 25 Free) @ :15RI after each 25, 50, or 100 depending on your fitness level. 1st 100: Drill = 3-Count Backstroke (Start in Extended Balance – Nose Up. Kick flutter kick for 3 counts, then switch to Extended Balance – Nose Up on the other side and kick for 3 counts. Repeat.)NOTE: This drill is illustrated and explained the DVD Go Swim Freestyle and Backstroke Drills.2nd 100: Drill = 2-Count Backstroke3rd 100: Drill = 1-Count Backstroke 4th 100: Drill = Backstroke 5th 100: Drill = Long-Axis Combo (alternate 4 strokes Back and 3 strokes Free)CALIBRATION SET: 1004 X 25 Free @ :10 RI Count strokes on each 25 and take the average as your “N.” MAIN SET #1: 4004 X 100 @ :20 RI1st 100: 75/25 (75 LA Combo 4 Back/3 Free + 25 Free @ N)2nd 100: 50/50 (50 LA Combo 4 Back/3 Free + 50 Free @ N)3rd 100: 25/75 (25 LA Combo 4 Back/3 Free + 75 Free @ N)4th 100: 100 Free @ NMAIN SET #2: 10001 X 1000 Free, swum as follows and with :10 RI after each repeat…1 X 400 1 X 100 @N 1 X 50 @N-1 1 X 100 @N 1 X 50 @N-1 4 X 25 @ N-2 1 X 300 1 X 100 @N 2 X 50 @ N-1 4 X 25 @N-2 1 X 200 2 X 50 @N-1 4 X 25 @N-2 1 X 100 1 X 50 @N-1 2 X 25 @N-2 NOTE: For a challenge, repeat the previous 1000-yard set but swim each 100 @ N- 1, each 50 @ N-2, and each 25 @ N-3. MAIN SET #3: 400 to 500Swim Free for 12 minutes as follows. Set your own rest interval.#1 50 @N #2 50 – faster than #1#3 50 – faster than #2#4 50 – faster than #3#5 50 – faster than #4 (and so on)If you fail to go faster on one, try again. If you fail to go faster twice in a row, do an EZ 100 and start again at #1. Stop after 12 minutes.MAIN SET #4: 5001 X 500, swum as follows … Swim continuously, using 6-Count Backstroke as your active recovery. 1 X 200 (150 Free + 50 6-Count Backstroke) 1 X 150 (100 Free + 50 6-Count Backstroke) 1 X 100 (50 Free + 50 6-Count Backstroke) 1 X 50 (25 Free + 25 6-Count Backstroke)WARMDOWN: 5001 X 500, swum as follows and @ :15 after each repeat… 1 X 100 Free 2 X 75 Free/Back/Free 3 X 50 Free/Back 4 X 25 Odd/Free - Even/BackTOTAL YARDAGE: Approximately 3600 (4600 if you repeat MAIN SET #2).