02/26/04 CCB Masters 50s to Practice Flip Turns
WARMUP: 400
400 your choise. Fins optional.
MAIN SET: 1400
Swim three rounds of the following:
2 X 25 Breast @ approx. :15 RI
2 X 50 (25 Free + 25 Back) @ approx. :20 RI
Round #1: Fistgloves
Round #2: Nekked
Round #3: Paddles
Your focus on the breaststrokes is to keep your eyes down on the breakout. The focus on the 50s is the flip turn. Try to sommersault STRAIGHT OVER (you’re going from freestyle to backstroke to make this easier). Try not to use your hands to help you sommersault. As your feet are going over, your hands should be right at your ears, ready to extend into streamline as you push off the wall.
WARMDOWN: 200
200 EZ swim.
Total Yardage: 2100
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