> 06/29/04 CCB Masters Timed Swims, Etc. | GoSwim TV

06/29/04 CCB Masters Timed Swims, Etc.

You know what you need to do. At the start of practice, find out who’s doing a timed swim, and team up with someone who’s doing the same distance as you. Then figure out heats, always leaving at least one lane for the people who aren’t doing a timed swim. Those not doing the timed swim will need flippers, so ask the guard to bring them out if they’re not on deck.

WARMUP: 400
400 EZ on your own

MAIN SET (If not doing the timed swim, or if you’re in Heat #2 of timed swim)
Do as many rounds of the following as you have time for:
50 SA drill + 50 LA drill + 50 SA drill + 50 SA drill + 100 Free

Round #1: With fins.
SA drill is Head-Lead Body Dolphin
LA drill is Head-Lead Active Flutter Kick

Round #2: With fins.
SA drill is Hand-Lead Body Dolphin
LA drill is 6-Count Backstroke

Round #3: Without fins.
SA drill is Breaststroke with an extra kick
LA drill is Backstroke

Round #4: With fins.
SA drill is Single-Arm Fly (take 2 kicks per stroke)
LA drill is Single-Arm Back

Round #5: With fins.
SA drill is 2L/2R Fly
LA drill is 2L/2R Backstroke

Round #6: Without fins.
SA drill is Breaststroke
LA drill is Double-Arm Backstroke (arms go in directly above shoulders)

Bonus Round: With fins.
SA drill is Combo (alternate 1 cycle breast and 1 cycle fly)
LA drill is Combo (alternate 3 stroke free and 4 strokes back)

Bonus Round: Without fins.
SA drill is Combo as above
LA drill is Combo as above

Total Yardage: Depends on your speed.