12/23/03 CCB Masters Build a Gear Box for Freestyle

12/23/03 CCB Masters Build a Gear Box for FreestyleWARMUP: Approximately 400With or without fins. Swim for 10 minutes on your own.DRILL SET: 550/500/400Fast lane does 11 X 50 on 1:05Middle lane does 10 X 50 on 1:15Slower lane does 8 X 50 on 1:30Alternate:1 X 50 FREE, focus on hiding your head1 X 50 Choice (NOT Free), focus on STREAMLINE off each wallThese should feel EASY, with more rest than usual. MAIN SET #1: 1000/1000/700This should be a familiar set by now. We've done it before.4 X 25 FREE at BRISK pace on :30/:35/:45 sendoff, depending on your lane. Fast lane on :30; middle lane on :35; slower lane on :45. Count strokes on each 25 and take your average as "N."3 X 25 FREE on :30/:35/:45 sendoff, depending on your lane1st 25: N minus 22nd 25: N minus 13rd 25: N Repeat the above 25s 4 times through (12 X 25 total)3 X 50 FREE on :1:00/1:10/1:30 sendoff, depending on lane1st 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). EXCEPT THAT SLOWER LANE DOES IT ONCE! (150 yards total).4 X 75 FR on 1:30/1:45/2:15 sendoff, depending on lane1st 25 of each 75 is N-22nd 25 of each 75 is N-13rd 25 of each 75 is NNOTE: SLOWER LANE DOES JUST 2 X 75!MAIN SET #2: 300With fins.Kick a 300 (75 Head-Lead Body Dolphin + 75 Head-Lead Active + 75 Hand-Lead Body Dolphin + 25 6-Count Backstroke)MAIN SET #3: 250With fins.10 X 25 Freestyle, breathing just twice on each 25. Recovery is 5 bobs between each 25. WARMDOWN: 100Total Yardage: 2200/2150/1750, not including warmup