10/18/05 CCB Masters Freestyle Stroke-Count Practice

This main set does several things. First, it's more aerobic than it looks on paper, because it requires a lot of breath control to swim at negative stroke counts. Second, the 200s and the 25s will force your to have good pushoffs and to streamline of each wall. Third, the 200s and the 25s make you aware of good technique and make you control your stroke. Then, when you get to the 100 and the 4 X 25 build, you should just let your stroke flow and, hopefully, more speed will be there but it will be CONTROLLED speed.WARMUP: 400400 your choice, on your ownMAIN SET: 16004 X 100 Free @ :10 RI. Swim these at brisk pace, not all out. Count strokes and take your average as "N."Swim three rounds of the following:1 X 200 Free @ :30 RI Swim each length at N-1 stroke count.4 X 25 Free @ :10 RI N-2...N-1...N...N+11 X 100 Free @ :30 RI Long strokes. 4 X 25 on :40 sendoff. Build each 25FINAL SET: 400...300...300Fastest lane did:16 X 25 on :40 IM order X 4Count strokes. Reduce stroke counts by 1 on each stroke in each round. Middle lanes did:12 X 25 on :40 BK/BR/FR X 3Count strokes. Reduce stroke counts by 1 on each stroke in each round.Lane 1 did:300 Freestyle pull with pull buoy, breathing 1-2-3-4-5-6-6-5-4-3-2-1WARMDOWN: 100100 EZTotal Yardage: 2500/2400