07/29/03 CCB Masers Develop a Gear Box for Freestyle

07/29/03 CCB Masters PracticeToday (Tuesday), you'll focus on REDUCING your stroke count and developing a gear box of LOW gears for freestyle. On Thursday, you'll work on developing a gear box of HIGH gears for freestyle.WARMUP: ??Swim for 5 minutes on your own.DRILL SET: 500Fast lane use 1:05 sendoff. Middle lane use 1:15 sendoff. Slower lane use 1:30 sendoff. These should fee EASY, with more rest than usual.2 X 50 FR focus on LOOONG pushoff at start and turn2 X 50 FR focus on hiding your head.2 X 50 FR focus on fitting body through small hole2 X 50 FR focus on keeping the lead arm "weightless" when you breathe2 X 50 FR focus on streamline off the wallsMAIN SET #1: 1000This should be a familiar set by now. We've done it before.4 X 25 FR at brisk pace. Count strokes on each 25 and take your average as "N."Use these sendoffs by lane: :30/:35 or :40/:45 or :504 X (3 X 25) FR on :30/:35 or :40/:45 or :501st 25: N minus 22nd 25: N minus 13rd 25: N Repeat the above 25s 4 times through (12 X 25 total)2 X (3 X 50) FR on :1:00/1:10 or 1:15/ 1:30 1st 50: Both lengths are at N-22nd 50: Both lengths are at N-13rd 50: Both lengths are at NDo this twice (300 yards total).4 X 75 FR on 1:30/1:45 or 1:50/2:151st 25 of each 75 is N-22nd 25 of each 75 is N-13rd 25 of each 75 is NMAIN SET #2: 500Fastest lane should have time to do all of these. Slower lanes adjust for available time. Allow 2-3 mintues for warmdown.10 X 50 on 1:05/1:15/1:301st 25 of each 50 = backstroke2nd 25 of each 50 = freestyleDon't worry about stroke count on these. Just let your stroke flow at a natural rate.WARMDOWN: 100Total Yardage: 2100, not including warmup