09/11/03 CCB Masters IM Practice
WARMUP: ???
With fins.
Alternate 50 of any Short-Axis drill with 50 of any Long-Axis drill. Your choice.
MAIN SETS: 2000
Swim 4 rounds of the following. Recovery between swims is approx. :25 after the 100; :20 after the 75s; :15 after the 50s; :10 after the 25s.
1 X 100 Freestyle Focus on one thing: HIDE YOUR HEAD
2 X 75, swum as 25 Stroke + 25 Free + 25 Stroke
3 X 50, swum as Stroke
2 X 25 Stroke Kick, with kickboard
2 X 25 Stroke First one EZ; second one FAST
Round #1: Wear Fins. Stroke = Body-Dolphin Butterfly (or any SA drill of your choice)
Round #2: No Fins. Stroke = Backstroke
Round #3: No Fins. Stroke = Breaststroke
Round #4: No Fins. Stroke = Freestyle
WARMDOWN: 100
100 EZ swim
Total Yardage: 2100, not including warmup.
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