09/20/05 CCB Masters Stroke Drills and Workin' It Down (Up) to 90% Effort

This practice took about 70 minutes including warmup/warmdown, so we ran over our 60-minute time. Shorten it by doing 6 X 25s instead of 8 X 25s. (Our lane #1 (slowest lane) did 6 X 25s.)WARMUP: 400400 your choice, on your ownMAIN SET: 2000/1800The 25s in this set are for drill/technique work. The main part of the main set are the 300, 150s, and 100s. The idea is that as the set progresses, you gradually build your effort level on these swims at the same time that you are getting more rest. 8 X 25s EZ Freestyle on approx :10 RIFocus is keeping one goggle in the water during the breath, and looking back as you breathe.1 X 300 Free pull with pull buoy. EZ pace. Bump up your normal breathing pattern by 1 stroke. Focus on streamlined pushoff and getting max distance off each wall. This is 60% effort.8 X 25 on :10 RIOdds: UW Breast kick in streamline. Focus on keeping the tiles movingEvens: Hand-Lead Breast kick on your back2 X 150 Free @ exactly :15 RI. These are 70% effort. Keep the effort easy, so that 15 seconds seems like adequate rest.8 X 25 on :10 RIOdds: 2L/1R Backstroke, focus on showing both shouldersEvens: Backstroke, focus on rotating3 X 100 Free @ exactly :20 RI. These are 80% effort.8 X 25 with fins on :10 to :15 RIOdds: 2L/2R/2 Whole-Stroke FlyEvens: 3 strokes Fly then switch to FreestyleFocus throughout is on keeping the arms low to the water on recovery3 X 100 Free @ exactly :25 RI. These are 90% effort.WARMDOWN: 100At least 100 EZTotal Yardage: 2500/2300