> 12/30/03 CCB Masters Twelve Sets of Christmas | GoSwim TV

12/30/03 CCB Masters Twelve Sets of Christmas

12/30/03 CCB Masters Twelve Sets of Christmas

When I was in Ohio for Christmas, the Masters group that I swim with did a 5:15 am “Christmas-Eve” practice. It was written by Reg Kramer, with help from Barth Smith. It may look easy on paper, but several of the sets are tough because of the short sendoff. This seemed like a perfect practice for the CCB Masters team this morning, since most of us have not been swimming regularly over the holiday. Have fun with it!

WARMUP: 400
400 swim your choice

TWELVE MAIN SETS: 1800
The sets are on the left; yardage for each set is on the right.

12 strokes of Freestyle (stretch!) 25

11 X 25 drilling (take turns choosing
the drill 275

10 flipper 50s (on :10 RI) 500

9 strokes of Butterfly 25

8 breaths for 50 50

7 pulls of Breaststroke (kicking OK) 25

6 50s pulling (on :10 RI) 300

5 75s IM (with flippers)
ODDS: FL/BK/BR
EVENS: BK/BR/FR 375

4 minutes vertical kicking
(Hold your flippers in the air and
work down to the other end.) 25

3 short sprints 75

2 pullouts Breaststroke
(before coming up) 25

…and a 100 to cool yourself down 100

Total Yardage: 1800, not including warmup