03/11/03 CCB Masters practice.
Swim on your own for 5 to 10 minutes.
WARMUP/DRILL SET: 500
5 X (4 X 25)
1st Round: Freestyle focus on hiding your head.
2nd Round: Backstroke drill 2 strokes left arm/2 strokes right arm, show both shoulders.
3rd Round: Screwdriver drill (freestyle)
4th Round: Freestyle focus on lengthening your body with your hand/arm.
5th Round: Backstroke drill 2L/2R as above, show both shoulders.
The sendoff will vary on each round; faster on the freestyle 25s, slower on the drill 25s.
MAIN SET: 1250
5 X (25 + 50 + 75 + 100)
25s = Backstroke, focus on showing your shoulders
50s = Choice of stroke
75s = 25 EZ backstroke/ 25 FAST freestyle/ 25 EZ backstroke
100s = 25 choice/ 25 freestyle/ 25 choice/ 25 freestyle
Fastest lane went on a 30-second base per 25. Next-fastest lane went on 35 base. Slower lane went on 40 to 45 base. Take a short break (no more than 1 minute) between rounds.
2 X 25 freestyle taking only 2 breaths during the lap
2 X 25 silent freestyle
Do 5 bobs between each 25 as recovery
Total Yardage: 1850 + warmup