01/15/04 CCB Masters Keeping Up with the Age-Groupers
Last night I gave the age-group team a tough IM practice with progressively less rest on the intervals. This morning I thought I’d give the same practice to the Masters team and see how close they could come to staying on the sendoffs used by the kids. This is kind of fun to do, since a lot of the Masters swimmers have sons and daughters on the age-group team. With the Masters, we took a little rest between the 50s and the 100s (the kids got no rest here), but otherwise they handled the sendoffs really well.
WARMDUP: 400
With or without fins.
400 your choice.
MAIN SET: 2400/2100
Swim 3 rounds of the following. Take no extra rest between the sets of 50s, but you can take A LITTLE extra rest (30 seconds or so) between the 50s and the 100s. To determine which set of sendoffs you should use, figure that you should get only 5 to 10 seconds rest on the final set of 50s, and work back from that to determine you sendoff on the first set of 50s. You should get about 20 seconds rest on the 100s.
3 X 50 FL/BK BK/BR BR/FR on 1:05 for fastest lanes; 1:10 for slower lanes
3 X 50 FL/BK BK/BR BR/FR on 1:00 for fastest lanes; 1:05 for slower lanes
3 X 50 FL/BK BK/BR BR/FR on :55 for fastest lanes; 1:00 for slower lanes
3 X 100 on 1:50 for fastest lanes; 2 X 100 on 2:00 for slower lanes
50 EZ recovery
Round #1: No fins. 100s are freestyle
Round #2: No fins. 100s are stroke or IM (no freestyle allowed except on IM). Add :10 rest on the 100s.
Round #3: With fins. 100s are choice and on 1:50/2:00. Take :05 less rest on each set of 50s.
WARMDOWN: 100
100 EZ warmdown
Total Yardage: 2900/2600
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