4.17.2012

North Jeffco Stroke Set

Brett Stoyell
North Jeffco Swim Team

Best Stroke Practice working Quality and Endurance (Sectional-Trials level group)
This set was done at 5,500 ft above sea level in Arvada, Colo. almost every swimmer started the primary set holding at or under their best time and finished the set 5-10sec under their best 200 time.

Warmup
(2x)
400 @ 530 Snorkel Stk Count Free
300 @ 430 IM R#1 K-K-D, R#2 K-D-S
4x50 @ 1 Stk
#1 Drill
#2 Fast-EZ
#3 Kick
#4 EZ-Fast

Primary Stk (Breaststk and some flyers went on + 15sec for the 175s)
4x175 @ 240 Hold Best 200 time control stk count and HR
1x200 @ 300 Free Stretchout
3x175 @ 250 Hold Best 200 time - 2-3 seconds
1x300 @ 430 Free Stretchout
2x175 @ 300 Hold Best 200 Time -4-5 seconds
1x400 @ 600 Free Stretchout
1x175 @ 310 Hold as Fast as possible from a start
1x500 Recovery choice

Followed by a circuit (1min to switch stations)
G1 8x50 on medium in water cords @ 130 Either IMo or best 2 stks (Stk count against resistance - Stk tempo with assistance)
G2 12x50 @ 1:00 Fins 25 15mtr uH2O - 10 mtr sprint IMo or Best 2 stks on surface
G3 2x400 IM from a dive @ 6 Each stk as follows: 25 Build-25 Kick-25 Drill-25 ALL out. (Working Transitions all out!)

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