Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel.
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest
8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest
=500 yds
Main Set
2 x 200 with Fins, long and strong strokes
4 x 100 with Fins, long and strong strokes
2 x 200 Choice Pull, long and strong strokes
4 x 100 Kick with Fins
15 seconds rest, 1 minute rest between sets.
= 1600 yds
Warm Down
100 Easy
