> 07/24/03 CCB Masters T-15 and Mostly Backstroke | GoSwim TV

07/24/03 CCB Masters T-15 and Mostly Backstroke

07/24/03 CCB Masters Practice

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

TIMED SWIM

MAIN SETS:
The main sets will be relatively easy today. Use them as a recovery if you do your T-15 early in the practice. Use them as an easy warmup if you do your T-15 in the second or third wave. You probably won’t get all the way through the sets — unless you did your T-15 on Tuesday.

MAIN SET #1
4 X 50 on :15 to :20 Rest Interval
1st 50: 6-count backstroke
2nd 50: 4-count backstroke
3rd 50: 2-count backstroke
4th 50: Regular backstroke
Focus on staying long and horizontal as your switch from one arm to the other.

MAIN SET #2
4 X 50 on :15 to :20 Rest Interval
1st 25 of each 50 is Single-Arm Backstroke
2nd 25 of each 40 is Backstroke
Focus on rotating and showing your shoulders.

MAIN SET #3
4 X 50 on :15 to :20 RI
Do all lengths as backstroke drill, alternating 2 strokes with left arm/2 strokes with right arm. Focus on showing BOTH shoulders on every stroke.

MAIN SET #4
10 X 50 on :15 to :20 RI
1st 25 of each 50 is 2L/2R backstroke (as in Set #3)
2nd 25 of each 50 is freestyle
Focus on letting your body rotate freely on freestyle.

MAIN SET #5
10 X 50 on :15 to :20 RI
1st 25 of each 50 is LA Combo (3 strokes free/4 strokes back)
2nd l25 of each 50 is free or back — your choice

MAIN SET #6
10 X 50 on :15 to :20 RI
1st 25 of each 50 is 6-count backstroke
1nd 25 of each 50 is FAST freestyle
Focus on length and rotation.

WARMDOWN:
100 EZ warmdown

Total Yardage: 2200 if you get all the way through, not including warmup

Total Yardage: