> 05/15/03 CCB Masters 200s Fast Cadence/25s Slow Cadence | GoSwim TV

05/15/03 CCB Masters 200s Fast Cadence/25s Slow Cadence

05/15/03 CCB Masters practice.

WARMUP: ???
Swim for 5 minutes on your own.

DRILL SET: 550
With fins.
Swim four times through the following. When you’re on your stomach, focus on the press and release of your chest to create undulation. When you’re on your back, try to stablize your torso and upper body, and create the undulation by using your abdominal muscles. Try not to use the knees to kick.

4 X 50
1st 50 = 25 Head-Lead Slinky + 25 Head-Lead Dolphin Kick on Your Back
2nd 50 = 25 Hand-Lead Slinky + 25 Hand-Lead Dolphin Kick on Your Back
3rd 50 = 25 Stoneskipper + 25 Head-Lead Dolphin Kick on our Back
4th 50 = 25 Body-Dolphin Breaststroke + 25 Hand-Lead Dolphin Kick on Your Back

MAIN SET:
No fins.

4 X 25 freestyle at brisk pace. Count your strokes on each lap and use the average as your “N.” Fastest lane went on :30 sendoff; middle lane went on :35 sendoff; slower lane went on :40 sendoff.

Fastest lane did 6 rounds of the following. Middle lane did 5 rounds of the following.

1 X 200 freestyle with all laps @ N (except that 7th lap is backstroke)
4 X 25 freestyle @ N-2
Do 5 bobs as recovery between each swim.

Slower lane did 8 rounds of the following:
1 X 100 freestyle @ N (except that 3rd lap is backstroke)
2 X 25 freestyle @ N-2
Do 5 bobs as recovery between each swim.

WARMDOWN: 100
100 EZ

Total Yardage: 2450/2150/1850, not including warmup