> 12/02/03 CCB Masters Transitions | GoSwim TV

12/02/03 CCB Masters Transitions

12/02/03 CCB Masters Transitions

This is a tougher practice than it appears on paper — because of all the breaststroke. The focus is on transitions — going from back to breast, breast to free — long-axis balance to short-axis balance. Being able to switch quickly and seamlessly is a critical skill for IM swimmers, and it’s a good test for fitness swimmers.

WARMUP: 400
With fins.
400 swim your choice

WARMUP SET: 400
With fins.

8 X 50 (25 Drill + 25 Swim) on 1:00/1:05 sendoff Twice through in IM order.
Butterfly Drill = Hand-Lead Body Dolphin on Your Back
Backstroke Drill = 6-Count Backstroke
Breaststroke Drill = Hand-Lead Body Dolphin on Your Back
Freestyle Drill = Wrist Drag

MAIN SET: 1500
No fins except for the last 6 X 25, which are WITH FINS. I didn’t prescribe any sendoffs today — just told each lane to go on whatever sendoffs felt right for them. Everyone did the 25s on a :45 sendoff, and they raced each other on these (two people pushed off together in each lane).

1 X 200 free
2 X 150 (50 BK + 50 BR + 50 FR)
3 X 100 (25BK + 25 BR + 50 FR)
4 X 75
1st 75 = 50 BK + 25 BR
2nd 75 = 25 BK + 50 BR
3rd 75 = 50 BR + 25 FR
4th 75 = 25 BR + 50 FR
5 X 50 (25 Choice + 25 FR)
6 X 25 FAST!!! Choice with fins

WARMDOWN: 200
200 EZ

Total Yardage: 2500