Warm up
200 freestyle
100 backstroke
2x(50 breast/50 butterfly stroke drill)
100 IM stroke drill
(600/600)
Drill
4x150: 50 kick/50 drill/50 dps
odds freestyle
evens non-free
(600/1200)
Main Set
Sort of like the counting game Buzz
foci: non-free speed and efficiency; kicking; arithmetic
- x75 @ +15, mostly
- stroke = non-free
- divisible by 3: free/dolphin kick on back/free
- divisible by 5: stroke/free/stroke; 1st and 3rd length same stroke, 3rd length faster than 1st; maintain good technique
- divisible by 7: stroke (same stroke throughout, descend as you go, maintain technique)
- repeated digits (11, 22): IM
- All the rest: freestyle @ +10
- extra credit: descend the prime numbers
Any overlap: go with the higher factor
[1650/2250]
100 freestyle @ +10
2x75 kick @ +20, descend
100 freestyle @ +10
3x50 kick @ +20, descend 1-3
100 freestyle @ +10
4x25 kick @ +10, descend 1-4
[700/2950]
Dessert
300 freestyle pull, breathe every 3rd, 5th, 7th stroke by 25's
[300/3250]