> 10/30/03 CCB Masters Flip Flops | GoSwim TV

10/30/03 CCB Masters Flip Flops

10/30/03 CCB Masters Flip Flops

Just wanted to create a fun practice that incorporated some intense bursts of flutter kicking and dolphin kicking.

WARMUP: 400
With fins.
Alternate 50 of any short-axis drill with 50 of any long-axis drill.

MAIN SET: 2000
Swim 4 rounds of the following. See below for explanation of the asterisks ***. Take 25 to 30 seconds rest after the 100s; 25 to 20 seconds rest after the 50s; 10 to 14 seconds rest between the non-kick 25s.

1 X 100 freestyle except 3rd length is ***
1 X 100 of *** except 3rd length is freestyle
2 X 25 FAST kick with kickboard on :50
1 X 50 (25 of *** + 25 freestyle)
1 X 50 (25 freestyle + 25 ***)
2 X 25 FAST kick with kickboard on :50
4 X 25 alternating *** and freestyle

1st round: *** is backstroke and kicks are flutter
2nd round: *** is breaststroke and kicks are breaststroke
3rd round: Wear fins. *** is Stoneskipper and kicks are dolphin
4th round: Wear fins. *** is Dolphin Kick on Your Back and kicks are dolphin
5th round (if you have time): Wear fins. *** is Body-Dolphin Fly and kicks are flutter

WARMDOWN: 100
100 EZ swim

Total Yardage: 2500