02/20/03 CCB Masters 1000-Yard Stroke-Counting Set

02/20/03 CCB Masters practice.WARMUP:We put on flotation belts and did vertical flutter kicking in the deep end for about 7 minutes. This is the first time we've done this, so we worked on good form (staying upright, pointing the toes, and kicking from the thigh rather than the knee). Once we got the form right, we went to hands crossed on shoulders and practiced making quarter-turns, using our body to initiate the turn.DRILL SET: 50010 X 50 freestyle on 1:15, with a different focus on each 50.1 + 2: Focus on hiding your head.3 + 4: Fit your body through the smallest possible hole in the water.5 + 6: Silent7 + 8: Keep the leading arm "weightless" when you breathe.9 + 10: SilentMAIN SET: 10004 X 25 freestyle at brisk pace on :35 sendoff. Count strokes on each lap and get "N."4 X (3 X 25) freestyle on :40 sendoff1st 25: N-22nd 25: N-13rd 25: NRepeat the above 4 times.2 X (3 X 50) freestyle on 1:15 sendoff1st 50: Both laps are at N-22nd 50: Both laps are at N-13rd 50: Both laps are at NDo this twice.4 X 75 freestyle on 1:40 sendoff1st lap of each 75 is N-22nd lap of each 75 is N-13rd lap of each 75 is NWARMDOWN: 100100 EZ drill/swimTotal Yardage: 1,600