10/23/03 CCB Masters Speed Kick/Speed Swim
The idea on the main set is to do some fast swimming, but interspersed with some drilling and 100s freestyle. It was interesting that everyone was going faster than normal on the 100s. I think this is because they had plenty of rest, and were primed from the fast 25s to go fast on the 100s. One thing you could try to do on the 125s is to catch your time at the 100 and try to decrease your times throughout the set.
WARMUP: 400
With fins.
Alternate 50 of any SA drill and 50 of any LA drill or swim.
MAIN SET: 1600
Swim 8 rounds of the following:
1 X 125 (100 free + 25 Head-Lead Active Flutter Kick) with :15 Rest Interval
2 X 25 FAST
1 X 25 Head-Lead Active Flutter Kick
Round #1: FAST 25s are flutter kick on a board on 1:00 sendoff
Round #2: FAST 25s are freestyle on :45
Round #3: FAST 25s are flutter kick on your back on 1:00
Round #4: FAST 25s are backstroke on :45
Round #5: FAST 25s are breast kick on a board on 1:00
Round #6: FAST 25s are breaststroke on :45
Round #7: With fins. FAST 25s are flutter kick on a board on :50
Round #8: With fins. FAST 25s are freestyle on :40
You could make this a 2000-yard main set by adding two rounds of butterfly.
WARMDOWN: 200
EZ swim
Total Yardage: 2200
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