This looks like a fun workout. I do have some questions. I didn’t grow up swimming and only began training this past January. I’ve grown a lot in that time but I’m entirely self taught and don’t understand all the vernacular and terms surrounding swimming and sometimes these workout sheets take for granted that newer swimmer may be unfamiliar with some of the language. Would you please explain what you mean by dropping strokes for the technique section, and what is (4-10) refering to in the main set?