10/28/03 CCB Masters T-15s and IM Flipper Zen
It’s the last week of the month, which is always T-15 week for our Masters team. We do the T-15s in a couple of heats, so I needed to create a practice that swimmers could break in and out of when it was their turn to do the T-15. The main set incorporates drills and swimming, and has you switching repeatedly between short axis and long axis. The constant switching makes you find your balance in a new way on each 25. Don’t worry about going fast on any of the swims. Just get into a kind of Zen flow state on the drills and free. If you want to incorporate some fast swimming, do it on the 4 X 25s at the end of each round.
WARMUP: 400
With fins or without — our choice.
Swim an EZ warmup to get your heart rate up and loosen your shoulders.
MAIN SET: 2100
This is all done with fins.
Swim 6 rounds of the following:
150 alternating Drill #1 and Drill #2 by 25s — followed immediately by a 100 freestyle. Rest ~ 15 seconds, then do 4 X 25 in IM order with 10 to 15 seconds rest between 25s.
Round #1: Drills are Head-Lead Body Dolphin + Head-Lead Active Balance
Round #2: Drills are Head-Lead Body Dolphin on Your Back + Head-Lead Active
Round #3: Drills are Hand-Lead Body Dolphin + 6-Count Backstroke
Round #4: Drills are Hand-Lead Body Dolphin on Your Back +6-Count Backstroke
Round #5: Drills are Stoneskipper + 2L/2R Backstroke (2 strokes left arm/2 strokes right arm)
Round #6: Drills are Stoneskipper + 3/4 Long-Axis Combo (3 strokes free/4 strokes back)
WARMDOWN: 100 EZ swim
Total Yardage: 2200
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