02/09/06 CCB Masters Mostly 50s

WARMUP: 400400 your choice, on your ownFREESTYLE SET: 400Morning group did 8 X 50 free at EZ pace but using the same breathing pattern they would use in a 50-free race. Evening group did 4 X 100 Free with fins, taking one fewer stroke on each length of the 100. Eg, if first length is 15 strokes, stroke count on the 100 should be 15-14-13-12. FREE/BACK SET: 600Swim three rounds of the following:50 Free with pull buoy -- first half of each length is head-out tarzan, focus on wide arm entry50 Free nekked focus wide entry50 Back with pull buoy -- first half of each length is sitting up and chopping the stroke with wide entry50 Back nekked focus wide hand entryDOLPHIN SET: 250With fins.10 X 25Odds: Hand-Lead dolphin kick on stomach focus on slow undulation and BIG HIP MOVEMENTEvens: Hand-Lead dolphin kick on back, start with FAST, QUICK dolphin for half the length, then ease offBREAST SET: 250Showed video clip of Kevin Clements doing new pulldown with downward dolphin. Then had swimmers do 10 X 25 breaststroke, experimenting with the downward dolphin.Those who didn't want to do the breaststroke did another set of freestyle:4 X 100 Freestyle pull with pull buoy. Use a different breathing pattern on each 100.WARMDOWN: 100 EZTotal Yardage: Approx. 2400