> 11/10/05 CCB Masters Lots of Kicking | GoSwim TV

11/10/05 CCB Masters Lots of Kicking

This one looked easy on the board, but all the kicking had a cumulative effect.

WARMUP: 400
400 your choice, on your own

KICK SET #1: 900
Swim three rounds of the following. All kicking is done on your back.
4 X 75 @ :20 RI and swum as 25 kick in the stroke + 50 swim in the stroke

Round #1: Backstroke
Round #2: Breaststroke
Round #3: Freestyle

KICK SET #1: 400
With fins.
4 X 100 kick, done as:
25 Hand-Lead Dolphin kick on stomach, work the hips — get them up and over the surface.
25 EZ flutter kick on back
25 Hand-Lead Dolphin kick on stomach, work the hips
25 FAST flutter kick on back

SWIM SET: 900/600
Fastest lane did 3 X (3 X 100); slower lanes did 2 X (3 X 100)

3 X 100 Free @ :30 RI
3 X 100 Free @ :20 RI
3 X 100 Free @ :15 RI

WARMDOWN: 100
At least 100 EZ

Total Yardage: 2700/2400