02/17/04 CCB Masters 20 X 50, Sort Of
I gave this practice to my Masters group. Most of them chose to swim all freestyle on the 50s. I did the practice on my own and swam Breast/Free on all of the 50s, trying to hold my time the same, even as I got less and less rest. I had two focus points that I worked on today. On Breast, it was trying to ride my hips and then my feet over the surface of the water as I completed each kick. I was really trying to get some undulation into my stroke. On Free, my focus was to swim with a faster cadence and an overarm recovery, but to NOT FLATTEN OUT OR FISHTAIL when I did this. I tried to maintain rotation even with the overarm stroke. My times on the 50s went from :47 on the first one, to :44/:45 through most of the rounds, to :42 and :43 on the final 2 X 50.
400 warmup on your own. Fins optional.
MAIN SET: 2000 + 50 EZ
The longer “swims” in this set are done with fins. The 50s are done without fins.
Your main focus in on the 50s. You’ll do 8 of them, then 6, then 4, then 2. You will get :05 less rest on each “round.” Try to hold your times consistent, even as you are getting less rest. To determine which group of sendoffs to use on the 50s, check your time on the very first 50 that you swim, and then add approximately 20 seconds. That’s your sendoff for the 8 X 50. For example, if your time on the first 50 is :45, you should do the first round of 50s on 1:05. For the round of 6 X 50, you’d be on a 1:00 sendoff, etc. By the time you get to 2 X 50, you’d be on a :50 sendoff, which gives you just :05 rest, which is just right.
1 X 400 Freestyle (with fins)
8 X 50 (25 choice + 25 Free) on 1:00/1:05/1:10/1:15, depending on your speed
1 X 300 Freestyle (with fins), except that 3rd length of every 100 is Backstroke.
6 X 50 (25 choice + 25 Free) on :55/1:00/1:05/1:10 (:05 less rest than on the 8 X 50)
1 X 200 Freestyle (with fins), except that 3rd length of every 100 if Body-Dolphin Breast.
4 X 50 (25 choice + 25 Free) on :50/:55/1:00/1:05
1 X 100 Freestyle (with fins), except that 3rd length is Butterfly.
2 X 50 (25 choice + 25 Free) on :45/:50/:55/1:00
WARMDOWN SET: 200 or 300
300 Freestyle “lungbuster.” Wear a pull buoy. On each of your odd lengths, you can breathe as much as you want. On the even lengths of the first 100, breathe every 3 strokes. On the evens of the second 100, breathe every 5. On the evens of the third 100, breathe every 7.
Alternative set: 200 kick on your side or with a board.
Total Yardage: Approx. 2700