02/24/04 CCB Masters T-15s and 250 IMs
It’s T-15 week. We run the timed swims in heats throughout practice, so in order not to wear out the swimmers going in the later heats, I wrote a practice that would be relatively EZ at the beginning.
400 your choice. Fins optional.
MAIN SET: 1700
Swim 6 rounds of the following. These are continuous, 250-yard swims. There’s no sendoff. Just take some rest between each one, then go again. We wore fins for the entire set.
50 “FLY” + 50 “BACK” + 50 “BREAST” + 100 FREE
FLY = Head-Lead Body Dolphin
BACK = Head-Lead Active
BREAST = Head-Lead Body Dolphin on Your Back
FLY = Hand-Lead Body Dolphin
Back = 6-Count Back
Breast = Hand-Lead BD on Your Back
FLY = Skimmers
BACK = 2L/2R Backstroke
BREAST = BD Breast
FLY = Alternate 1 cycle Fly and 1 cycle Breast
BACK = Alternate 4 strokes Back and 3 strokes Free
BREAST = Alternate 1 cycle Breast and 1 cycle Fly
Rounds #5 and 6:
FLY = FLY
BACK = BACK
BREAST = BREAST
WARMDOWN SET: 400
The only swimmers who had time for this set were those who did not do a T-15 today.
With pull buoy
All odd lengths — breathe as much as you want.
First 2 even lengths — breathe every 3
Second 2 even lengths — breathe every 5
Third 2 even lengths — breathe every 7
Fourth 2 even lengths — breathe every 9
200 EZ swim your choice
Total Yardage: Approx. 2700