03/30/04 CCB Masters Drill/Swim Practice
WARMUP: 400
400 warmup on your own. Fins optional.
MAIN SET: 2000
Swim 8 rounds of the following:
25 Drill
50 Drill/Swim
75 Drill/Swim/Swim
100 Swim/Swim/Drill/Swim
Each lane decides its own sendoff.
Round #1: With fins. Swim is FLY. Drill is Head-Lead Body Dolphin
Round #2: With pull buoy. Swim is BACK. Drill is flutter kick (with pull buoy) on your back. Focus on rotating hips and feet from side to side.
Round #3: No equipment. Swim is BREAST. Drill is breast with extra kick.
Round #4: With pull buoy. Swim is FREE. Drill is free, breathing every 5.
Round #5: Swim is FREE. Drill is fingertip drag.
Round #6: Swim is FREE. Drill is Overhand Recovery.
Round #7: All swim. Your choice of stroke.
Round #8: All swim with fins. Your choice.
WARMDOWN: 200
200 EZ
Total Yardage: 2600
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