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  1. Strokes and Sprints

    I've decided that my 3/wk with the Libertyville Masters is just not enough anymore. While I do thoroughly enjoy swimming with them, I feel that I need/want more. So I've decided on any day I can (M/W/Sat) I'm going to do my own workout to help build technique and speed. My current focus is going to be on strokes (Back, Breast and Butterfly), and sprints (freestyle for now).

    I'm operating under 2 assumptions: 1) Good form is built by proper execution of drills. 2) Form breaks down when fatigued unless good form is consciously sought after and executed carefully.

    The idea behind all of my stroke workouts will be based on kicking and drills. If I build up strength and endurance in my kick, then it won't be as big of a fatiguing factor when I'm swimming. If I build proper form in my drills, then when I do take the time to combine it together, the proper form should (ideally) build on the experience from the drills and the strength from the kicking.

    The idea behind my sprint workouts will be based on short distance (right now - 25y) and are to be executed with the following mindset: "move your arms as fast as you can and kick as hard as you can and breath as few times as possible." I'm not concerned with things like dolphin off the wall, or timing my flip turns right now. I want my sole focus to be building those fast twitch muscles in those sprint workouts.

    The park district pool I currently swim in on my own is a 4 Lane 25 SCY pool, no lane lines or flags in the lap swim area. I usually am only one of two maybe 3 people, but the openness of everything makes it kind of tough to swim. Its pretty choppy compliments of the kids playing in the rest of the pool to the east, and the kids diving in the diving well to the west. (Clowns to the left of me, jokers to the right...)

    My workout last Monday looked like this:

    Warm Up:
    600 swim
    200 pull
    100 catchup drill ([ame=http://forums.usms.org/showpost.php?p=33665&postcount=3]I don't use a kickboard[/ame])

    Back Stroke Set
    Due to the fact that there are no flags, I swim right next to the one lane line which is next to the kids playing in the pool so I can make sure I don't bash into the wall
    8x25 kick
    8x25 long axis drill (I need to learn more backstroke drills)
    4x25 swim (no flags == kind of scary to turn)

    Breast Stroke Set
    8x25 kick
    8x25 breast stroke pull with flutter kick (I also need to learn more breast stroke drills)
    2x50 swim

    Sprint Set
    8x25 pull
    2x100 easy swim
    8x25 sprint

    Cool Down
    50 easy swim
    1.5 Mile walk back home.

    So from all of you who are far more experienced than me - would you care to give any suggestions? I'm all ears!