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08/13/03 CCB Masters Experimenting with Surface Area (and Equipment)

08/13/03 CCB Masters Practice

I wanted to keep the intervals short today (nothing but 50s), so that we could focus on stroke rhythm and “feel.” We did this by changing the amount of surface area on our hands and feet throughout the practice.

WARMUP: 400
With fins.
Swim 100 your choice of short-axis drills.
Swim 100 your choice of long-axis drills.
Swim 100 your choice of short-axis drills.
Swim 100 your choice of long-axis drill.s

MAIN SET #1: 1500/1200
Swim three rounds of 10 X 50. Slower lane does three rounds of 8 X 50. First 25 of each 50 is freestyle. Second 25 of each 50 is backstroke.

1st round: Wear fistgloves. Sendoffs are 1:10 fast lane; 1:25 slower lane. Count strokes. See how close you can get your backstroke count to your freestyle count. On backstroke, focus on catching the water immediately when your hand enters the water. Image you are canoeing or kayaking and your hand is a paddle.

2nd round: Nekked hands (no equipment). Sendoffs are 1:05 fast lane; 1:20 slower lane. Count strokes. See if you can take the same number of strokes as when you were wearing fistgloves. Make your stroke LIGHT and QUICK. Don’t try to muscle through the water.

3rd round: Wear paddles. Sendoffs are 1:00 fast lane; 1:15 slower lane. Count strokes. See if you can take the same number of strokes as when you had nekked hands. This is hard to do, so focus on a light and quick stroke. Let your hands slip through the water.

MAIN SET #2: 1000/500
Fast lane swims two rounds of 10 X 50; slower lane swims one round of 10 X 50 (the round with fins). The 50s are all freestyle.

1st round: No equipment.
Swim 4 X 50 on 1:00 sendoff
Swim 3 X 50 on :55 sendoff
Swim 2 X 50 on :50 sendoff
Swim 1 X 50 on :45 sendoff

2nd round: Wear fins.
Swim 4 X 50 on :55 sendoff (fast lane); 1:10 sendoff (slow lane)
Swim 3 X 50 on :50 sendoff (fast lane); 1:05 sendoff (slow lane)
Swim 2 X 50 on :45 sendoff (fast lane); 1:00 sendoff (slow lane)
Swim 1 X 50 on :40 sendoff (fast lane); :55 sendoff (slow lane)

WARMDOWN: 100
100 EZ swim

Total Yardage: 3000/2200