> 04/28/05 CCB Masters IM 50s | GoSwim TV

04/28/05 CCB Masters IM 50s

WARMUP: 400
400 your choice on your own

DRILL SET: 400
With fins.
Swim the following continuously:
1 X 200 Single-Arm Drill IM
1 X 200 2L/2R Drill IM (except freestyle is normal freestyle)

Focus on 2 kicks per armstroke on “Fly” and on rotation and showing the shoulders on “Back.”

MAIN SET: 1000
The kick/scull 50s are not on any sendoff, but for the rest of the 50s, pick a sendoff that gives you 12 to 15 seconds rest and then hold that sendoff throughout. The kick/scull 50s are all done with a pull buoy for the entire 50.

20 X 50, swum as follows:
50 kick/scull Fly
50 Fly
50 FL/BK
50 BK/BR
50 BR/FR
50 FL/BK
50 kick/scull Back
50 BACK
50 BK/BR
50 BR/FR
50 FL/BK
50 BK/BR
50 kick/scull Breast
50 BREAST
50 BR/FR
50 FL/BK
50 BK/BR
50 kick/scull Free
50 FREE

50 EZ recovery

FIN SET: 350
Wear fins for the entire set.

6 X 25 Freestyle arms with dolphin kick
8 X 25
Odds: FAST freestyle with flutter kick, with two swimmers going against each other in each lane
Evens: EZ recovery

WARMDOWN: 100
At least 100 EZ

Total Yardage: 2300