01/29/04 CCB Masters Individual Medley Speed Day

01/29/04 CCB Masters Individual Medley Speed DayThis practice was created by Bob Bruce, Head Coach of the Central Oregon Masters Aquatics. Bob was one of my coaches when I was a kid swimming for my local YMCA in Ohio. He was just named USMS Coach of the Year, and he wrote this practice for publication in SWIM magazine, the official magazine of USMS. I've shortened it slightly to fit our hour-long practice format.WARMUP: 400400 your choice.WARMUP SET: 3003 X (4 X 25 in IM order -- FL/BK/BR/FR) on :15 to :20 Rest IntervalFocus on your pushoffs and breakouts. For the pushoff, make sure both feet are planted firmly on the wall so you get a solid pushoff. For the breakouts: On FLY, stay low and don't breathe until your second stroke. On BACK, stay low and breakout forward rather than UP. On BREAST, keep your eyes down on the first stroke; lead with the top of the head. On FREE, stay low and breakout forward rather than UP.MAIN SET: 1650/1500Swim three rounds of the following:3 X 50 FL/BK BK/BR BR/FR on :20 to :25 Rest IntervalFocus on your turns. Make them LEGAL in all strokes and get into a tight tuck to make then FAST.8 X 25 on :15 to :20 Rest IntervalOdds: DrillEvens: Fast swimmingTransfer the focus of the drill into your actual swimming.200 (fast lane)/150 (slower lane) freestyle as recovery. Keep your strokes long and EZ. Work on distance off the walls.Round #1: 25s are Backstroke. Backstroke drill is 2L/2R, focus on rotation and showing each shoulder.Round #2: 25s are Breaststroke. Breast drill is breast with an extra kick after each stroke.Round #3: Wear fins for the entire round. 25s are Fly. Fly drill is Hand-Lead Dolphin Kick under water. When you need air, come up and switch to Head-Lead Dolphin Kick for the remainder of the length. On the fly swims, don't breathe until the second stroke!WARMDOWN: 200200 EZTotal Yardage: 2250/2100