Sunday, 28 May, 2017, Focus on Stroke Count with coach AJ
WU (1,350):
3 rounds:
200 as 2 x (75 free + 25 non-free) Round #1 swim; Round #2 Pull; Round #3 Drill
3 x 50 ( 25 Drill + 25 Swim) Drills: 360 rotation in streamline; Pendulum; Doggy paddle
4 x 25 Kick STRONG on 10-15″ rest
Set 1: Stroke count #1 (500):
* 200 moderate, keeping low stroke count consistent for each length (i.e., 25m) => initial SC
* 150 at a faster pace than the 200, maintaining consistent stroke count of (initial SC +1) for each length
* 100 at a faster pace than the 150, maintaining consistent stroke count of (initial SC + 2) for each length
* 50 at a faster pace than the 100, maintaining consistent stroke count of (initial SC +3) for each length
Emphasis is on keeping the stroke together while progressively going faster as the distance decreases. E.g., if the SC on the 200 was 15 strokes/25m, then it should be no more than 16/25m on 150; 17/25m on 100; and 18/25m on the 50
Pick an interval based on a 50 and use 4 x 50 interval for 200; 3 x 50 interval for 150; and 2 x 50 interval for 100
Set 2 Stroke count #2 (1,200):
2 rounds of:
100 Pull focus on form
8 x 25 as 2 x (2 Catch-Up drill + 2 technical swim)
6 x 50 Build; Des. 1->3 and HOLD the same stroke count on ALL of them
Set 3: Stroke count #3 (500):
* 50 relatively strong, such that holding the same pace AND the same stroke count on 200 is challenging but doable.
* 100 hold the same pace per 50m AND the same stroke count as on the 50 (e.g., if your time on the 50 was 35″, then your time on the 100 should be 1’10” and your stroke count/length should be the same as it was on the 50m)
* 150 hold the same pace per 50m AND the same stroke count as on the 50
* 200 hold the same pace per 50m AND the same stroke count as on the 50
Emphasis is on keeping the stroke together while increasing the distance and maintaining the same pace.
Total: 3,550