> 01/17/06 CCB Masters 3 X (9 X 50) | GoSwim TV

01/17/06 CCB Masters 3 X (9 X 50)

WARMUP: 400
400 your choice, on your own

MAIN SET: 1950
The focus of the main set is the three sets of 9 X 50. On those sets, I asked the more experienced swimmers to swim on a definite sendoff (e.g., :55…:50…:45). I asked the less experienced swimmers to use a definite rest interval and not a sendoff (e.g., exactly 20 seconds rest…15 seconds rest…10 seconds rest). I have two Tempo Trainers and had several of the swimmers use these during practice — each swimmer would wear the TT for a mini-set, then pass it to someone else. They really liked using the device — made them focus on hips and rhythm and length.

9 X 50 drills with fins:
1st 3: 2L/2R Backstroke focus on showing both shoulders
2nd 3: Body-Dolphin Breast focus on using the hips
3rd 3: Wide-Entry Freestyle — swim 1/2 of each length as head-up Tarzan, 2nd 1/2 regular

200 Freestyle with pull buoy, breathing every 2 – 3 – 4 – 5 – 2 – 3 – 4 – 5

9 X 50 Freestyle
1st 3: :20 RI
2nd 3: :15 RI
3rd 3: :10 RI

200 with fins — body dolphin in any position you want, head-lead or hand-lead

9 X 50 Choice
1st 3: :20 RI
2nd 3: :15 RI
3rd 3: :10 RI

200 with fins — body dolphin in any position you want

WARMDOWN: 200
200 EZ

Total Yardage: 2550