01/17/06 CCB Masters 3 X (9 X 50)

WARMUP: 400400 your choice, on your ownMAIN SET: 1950The focus of the main set is the three sets of 9 X 50. On those sets, I asked the more experienced swimmers to swim on a definite sendoff (e.g., :55...:50...:45). I asked the less experienced swimmers to use a definite rest interval and not a sendoff (e.g., exactly 20 seconds rest...15 seconds rest...10 seconds rest). I have two Tempo Trainers and had several of the swimmers use these during practice -- each swimmer would wear the TT for a mini-set, then pass it to someone else. They really liked using the device -- made them focus on hips and rhythm and length.9 X 50 drills with fins:1st 3: 2L/2R Backstroke focus on showing both shoulders2nd 3: Body-Dolphin Breast focus on using the hips3rd 3: Wide-Entry Freestyle -- swim 1/2 of each length as head-up Tarzan, 2nd 1/2 regular200 Freestyle with pull buoy, breathing every 2 - 3 - 4 - 5 - 2 - 3 - 4 - 59 X 50 Freestyle1st 3: :20 RI2nd 3: :15 RI3rd 3: :10 RI200 with fins -- body dolphin in any position you want, head-lead or hand-lead9 X 50 Choice1st 3: :20 RI2nd 3: :15 RI3rd 3: :10 RI200 with fins -- body dolphin in any position you wantWARMDOWN: 200200 EZTotal Yardage: 2550