03/25/04 CCB Masters T-15s and Kick, Pull, Fin
Anyone who did not do a T-15 today, did the entire practice. Those who did the T-15, did the first 3 X 300 with fins and the kick set.
400 swim your choice. Fins optional.
MAIN SET #1: 1200
Swim 3 rounds of the following;
50 SA drill + 50 LA drill + 50 SA drill + 50 LA drill + 100 Free
SA = Head-Lead Body Dolphin
LA = Head-Lead Active Balance
SA = Hand-Lead Body Dolphin
LA = 6-Count Backstroke
SA = Skimmers
LA = 2L/2R Backstroke
SA = Alternate 1 cycle Fly and 1 cycle Body-Dolphin Breast
LA = Backstroke
MAIN SET #2: 300
6 X 50, with 5 Rocket Launchers before each 50
Odds: Your choice of kick
Evens: Your choice of swim
Focus on getting good pushoffs on the kicks and swims.
MAIN SET #3: 300
With a pull buoy.
300 Lungbuster. Breathe as much as you want on every odd length. On the even lengths, breathe every 3, every 5, every 7 — by hundreds.
Your choice 200 warmdown
Total Yardage: 2400