02/13/04 CCB Masters 100s Free Adding Surface Area
On the main set, you swim four rounds, wearing a different piece of equipment on each round. You wear fistgloves on the first round, nothing on the second round, paddles on the third round, and fins on the fourth round. So you are gradually adding more surface area with each round. This means you will have a slightly different puzzle to solve on each round. More later….
400 your choice. Fins optional.
MAIN SET: 1800
Swim four rounds of the following:
3 X 50 (FL/BK BK/BR BR/FR)
3 X 100 Free
You will be wearing a little more surface area on each round, and as you add surface area, you will be getting a little less rest on your sendoffs. Your focus in on the 100s. Your goal is to swim each one faster than the last, or to hold steady on all of them. Our swimmers typically had no problem descending the nekked 100s and the 100s with fins. They had more trouble hitting the descend with fistgloves and paddles. In part, this is due to the fact that you have to be more precise with your technique when you are wearing gloves or paddles. If you don’t rotate and pierce the water with gloves on, and don’t do it consistently, you won’t be very fast. With paddles, if you mess up just one turn and catch the paddles on your pushoff, your time will increase. Paddles and gloves are not forgiving in the way that nekked swimming is. For example, if you are swimming with no equipment and you don’t have your hands in streamline off the turn, you’ll just have a slow turn. If you make the same mistake with paddles on, you can lose as much as a second due to the added resistance. With fistglvoes and paddles, you have to be technically perfect ALL THE TIME, not just once in a while. That’s what’s good about practicing with these two pieces of equipment.
Round #1: With fistgloves
Fast lane goes on 1:10 for 50s and 2:10 for 100s.
Middle lane goes on 1:20 for 50s and 2:20 for 100s.
Slower lane goes on 1:30 for 50s and 2:30 for 100s.
Round #2: Nekked (no equipment)
Fast lane goes on 1:05 for 50s and 2:05 for 100s.
Middle lane goes on 1:15/2:15
Slower lane goes on 1:25/2:25
Round #3: Paddles
Fast lane on 1:00/2:00
Middle lane on 1:10/2:10
Slower lane on 1:20/2:20
Round #4: Fins
Fast lane on :55/1:55
Middle lane on 1:05/2:05
Slower lane on 1:15/2:15
300 EZ warmdown
Total Yardage: 2500