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:
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