> 1/6/03 CCB Masters Short Stuff | GoSwim TV

1/6/03 CCB Masters Short Stuff

1/6/03 CCB Masters Short Stuff

Happy New Year! I wanted to keep the intervals short today, just in case you didn’t have much chance to swim or workout over the holidays.

WARMUP: 400
Fins optional. Swim 400 your choice.

WARMUP SET:
With fins.
16 X 25 in IM order, 4 times through. (FLY/BACK/BREAST/FREE)
No matter what stroke you are swimming, take 6 dolphins into your breakout, and focus on sending your energy FORWARD (not UP) on your breakout.
Fast lane (and maybe middle lane) on :30 sendoff. Slower lanes on about :35 sendoff.

MAIN SET #1: 1000
Fins NO. Kickboards YES.
On the 50s, focus on a fast, tight tuck on your turns. Try to descend each set of 50s, i.e., swim each one a little bit faster than the last.
4 X 25 flutter kick on :45
4 X 50 (25 Back + 25 Free) on approx. :20 Rest Interval (RI)
4 X 25 breaststroke kick on :45
4 X 50 (25 Breast + 25 Free) on approx. :20 RI
4 X 25 flutter kick on :45
6 X 50 Freestyle on approx. :20 RI

MAIN SET #2: Variable
With fins.
Do as many 250 “IMs” as you have time for…leaving yourself about 4 minutes for warmdown at the end of practice. Here’s how to swim the 250 IMs. Each one is 10 lengths of continuous swimming…

25 FLY + 25 BACK + 25 BODY-DOLPHIN BREAST + 25 FLY + 25 BACK + 25 BODY-DOLPHIN BREAST + 100 FREE

WARMDOWN: 200
200 EZ warmdown

Total Yardage: 2100 to 2600, depending on your speed