04/29/03 CCB Masters 3 X (10 X 50) Using T-15 Pace as a Base

04/29/03 CCB Masters practice.Just about everyone on the team swam a T-15 this month (that means they swam for 15 minutes and kept track of how many yards they swam), so now we can use everyone's T-15 pace to build some interesting practices. WARMUP: ???Swim for 5 minutes on your own.DRILL SET: 4503 X (5 X 25 freestyle with 2 bobs between 25s as recovery)1st 25 of each round: breathe every 5 strokes2nd 25 of each round: breathe every 4 strokes3rd 25: breathe every 3 strokes4th 25: breathe every 2 strokes5th 25: breathe EVERY strokeThen:3 X 25 freestyle with 3 bobs between each 25 as recovery.1st 25: FAST2nd 25: FASTER3rd 25: FASTESTFocus on front-quadrant timing during this set. For those who swimmers who have been having trouble with this, and have been using their arm to leverage themselves UP for air, I suggested they do catch-up stroke for this entire set. Most reported that it felt really awkward at first, but that it helped them understand and master the front-quadrant thing.MAIN SET:Everyone swam with fistgloves for the first round, nekked hands for the second round, and paddles for the third round. If you don't have this equipment, you can just do the rounds with nekked hands. Anyone who swam 900 to 1200 yards for the T-15 did the following:1st round: 10 X 50 free on 1:00 sendoff. Hold your T-15 50 pace for all the 50s.2nd round: 10 X 50 free on :55 sendoff. Hold your T-15 50 pace minus :02.3rd round: 10 X 50 free on :50 sendoff. Hold your T-15 pace minus :03. Anyone who swam 700 to 900 yards for the T-15 did the following:1st round: 10 X 50 free on 1:15 sendoff. Hold your T-15 50 pace for all the 50s.2nd round: 8 X 50 free on 1:10 sendoff. Hold your T-15 50 pace minus :02.3rd round: 6 X 50 free on 1:05 sendoff. Hold your T-15 50 pace minus :03.Anyone who swam 500 to 700 yards for the T-15 did the following:1st round: 6 X 50 free on 1:30 sendoff. Hold your T-15 50 pace for all the 50s.2nd round: 5 X 50 free on 1:25 sendoff. Hold your T-15 50 pace minus :02.3rd round: 4 X 50 free on 1:20 sendoff. Hold your T-15 50 pace minus :03.It was interesting that the swimmers in the 500- to 700-yard category performed really well in this practice. (Actually, EVERYone did, but the 500-700 swimmers were standouts.) They made all the sendoffs and all the time requirements. They seemed to be finding speed that often escapes them when we do longer intervals (75s or 100s). I think the lesson here is that if you're swimming and swimming lap after lap and not getting any faster, STOP and do some shorter intervals (25s and 50s) where you can focus on your speed and form. WARMDOWN: ????This was a tough main set, so we warmed down for about 10 minutes. Just EZ swim on your own.Total Yardage: 1950/1650/1200, not including warmup and warmdown