Length Drills

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What does this swimming exercise mean?

Warm Up

300, breathe on your weaker side on even lengths

Drill

4 x 75, first 50 of each is kicking on your side, last 25 is swim
4 x 100, count strokes on first 25. Descend stroke count with each 100. Rest=15 seconds

Main Set

3 x 200 on cruise interval*
4 x 75, middle 25 backstroke, rest=10 seconds
4 x 50, descend stroke count, rest=20 seconds
3 x 100 on cruise, rest=05 seconds
4 x 125, breathe every 3 strokes. Rest=10 seconds
4 x 50 Free Golf**

Cool Down

200 Distance Per Stroke*** and breathe on your weaker side on odd lengths

Ok, so I don't know how much you understand so I will just explain it all,

First of all most pools are 25 meters or yards and in competitive swimming one lap is considered/counted as a 25 two laps a 50 and so on.

So your warmup is 12 laps of freestyle probably(I hope you know the four strokes) with freestyle most people are more comfortable breathing on one side it used to be my right side for me, but with that and being competitive it will wear out that shoulder eventually and slows you down because your breathing will become patterened and occur more often slowing you down. Also your coach wants you to breath at even intervals such as every 4 or 6 making you use the side you have more difficulty breathing on more and only that side, smart huh?

For the drill the first one (4x75) meaning 4 sets of three laps. I can't tell you which stroke your coach wants but for the first two laps you are required to kick on your side(implying it's either freestyle or backstroke most likely) and then just swim the stroke on the last lap(do not take a break between the 50 and 75)
(4x100) meaning 4 sets of 4 laps with this you will be counting your strokes(the number of times your arms make a full rotation) For the first lap you are needed to just plain old count and then progressivly get faster on each of the other laps. Meaning to not burn all your energy on the first lap try to go from moderate on the first lap(25) to an all out sprint on the last lap(100). But after each set you get 15 seconds to catch your breathe before doing it again. So remember start out slow and progressilvy get faster so you can improve.

For your main set (3x200) meaning 3 sets of 8 laps at a time at a leisure pace. At least that what it would be for me. I would ask for clarification from your coach about what they mean by cruise interval.
(4x75) meaning 4 sets of 3 laps at a time at medium to moderate pace. Swimming backstroke giving yourself 10 seconds of breathe inbetween each set of 3 laps.
(4x50) meaning 4 sets of 2 laps in this drill your coach wants you to count your stroke count(number of strokes you take during the 2 laps) and wants the stroke count to get lower during each set such as if it started as a 30 go to a 29, 28, and then a 19.
(3x100) 3 sets of 4 laps at leisure pace and giving yourself 5 seconds inbetween each set of 4 laps(which is pretty nice I must say)
(4x125) 4 sets of 5 laps in which your coach wants you to breathe after every three strokes which will make you breathe on opposite sides improving your breathing on your bad side.
(4x50) 4 sets of 2 laps at a drill which you will have to ask your coach about because I have personally never heard of 'free golf' before but then again every coach calls drills different things, making it hard for me to answer that one, sorry.

For your cool down your coach wants you to swim 8 laps for each of the strokes(breastroke, backstroke, freestyle, and fly) making it 32 laps for your cool down. Your coach also wants you to again breathe on your side that you have difficulty with but on odd lengths like every 5 or 7 allowing you to breathe on both sides strengthening your overall breathing and allowing you to 'cool down'.

I'm hoping that you understand all of that and I answered the question you needed!

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