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02/10/04 CCB Masters Equipment Day

02/10/04 CCB Masters Equipment Day

It’s been way too long since I had my Masters team use fistgloves and paddles, so today is Equipment Day. I wanted to give them a set in which they’d start with hardly any surface area on the hands (fistgloves), then add a bit of surface area (nekked hands), then add even more surface area (paddles). It’s also been a long time since we focused on drills, so I included them in today’s practice, too.

WARMUP: 400
400 your choice. Fins optional.

MAIN SET: 2000
Swim 8 rounds of the following. Use your judgment on the sendoffs.

25 Drill
50 Drill/Swim
75 Drill/Swim/Swim
100 Swim/Swim/Drill/Swim

Round #1
With fistgloves and fins.
Swim is Backstroke. Drill is 6-Count Backstroke. Focus on a deep catch and an early catch with the hands.

Round #2
With fistgloves and fins.
Swim is Freestyle. Drill is Single-Switch Freestyle. Focus on sending your body through the smallest possible hole in the water.

Round #3
Nekked hands and feet.
Swim is Breaststroke. Drill is Breast with an Extra Kick. Focus on streamlining after each kick.

Round #4
Nekked hands and feet.
Swim is Freestyle. Drill is Freestyle Breathing Every Stroke. Focus on fast, clean rotation.

Round #5
Paddles
Swim is Backstroke. Drill is 2L/2R Backstroke. Focus on deep, early catch.

Round #6
Paddles
Swim is Freestyle. Drill is Triple-Switch Freestyle. Focus on clean hand entry.

Round #7
Fins and Nekked Hands.
Swim is Butterfly. Drill is Body Dolphin Kick on Your Back. If you can’t do all butterfly, alternate one cycle Fly and one cycle Breast.

Round #8
Fins and Nekked Hands.
Swim is Freestyle. Drill is 4/3 LA Combo (4 strokes Back and 3 strokes Free). Focus on keeping lead arm extended as you switch from free to back.

EXTRA SET FOR FAST LANES: 400
With pull buoy.
400 Freestyle Lung Buster
Pull 400 continuous freestyle. On the odd lengths, you can breathe as often as you want. On the first two evens lengths, breathe every 3 strokes. On the next two evens, breathe every 5. On the third two evens, breathe every 7. On the final two even lengths, breathe every 9 strokes.

WARMDOWN: 200
200 EZ warmdown your choice.

Total Yardage: 3000 for fastest lane/2600 for middle lanes