06/05/03 CCB Masters 50s and 100s for SPEED

06/05/03 CCB Masters practiceTime for some speed today -- with lots of rest. Wanted to do some long warmup sets -- with a little bit of speed involved in them -- to get ready for the main speed set.WARMUP: ???5 minutes swim on your own.DRILL/BUILD SET: 500With fins. Four rounds of the following. Do 3 bobs as recovery between each 25.25 Head-Lead Active25 6-Count Backstroke25 Fast Freestyle25 Faster Freestyle25 REALLY Fast FreestyleDRILL SET #2: 500/400With fins.Those swimmers who are proficient in butterfly did the following:20 X 25, swum as 3 strokes fly then switch to freestyle for remainder of the length. Try not to breathe until the 2nd or 3rd stroke of fly.Those swimmers who are totally new to butterfly (just about everyone) did the following, with feedback after each 50.50 Stoneskipper just to get our body dolphins revved up.50 Stoneskipper, focusing on a QUICK breath.50 Body-Dolphin Breaststroke, focusing on a MINI pull.50 Body-Dolphin Breaststroke, focusing on sliding to the corners and "anchoring" to start the mini pull.50 Body-Dolphin Breaststroke, focusing on anchoring at the corners50 alternating one cycle Body-Dolphin Breast and one cycle Body-Dolphin Butterfly50 same as above, focusing on maintaining steady body rhythm and fitting the armstrokes into the rhythm50 same as above, focusing on not pushing BACK with the hands, put pushing OUT to the sides, for a quicker pull on butterflyMAIN SET: 1250/750/750Fastest lane did the following:10 X 100 freestyle, shooting for times that are 10 to 15 seconds faster than your 100 pace for a T-15. Recovery between 100s is 25 EZ, then approximately another 30 seconds rest. This group used approximately a 2:45 sendoff per 100 (125). Take as much rest as you need in order to accomplish your time goal. Don't start on too fast a sendoff --you'll regret it by the 3rd or 4th 100!Middle lane did the following:6 X 100 freestyle, shooting for times that are 10 to 15 seconds faster than your 100 pace for a T-15. Recovery is same as above. This group used approximately a 3:15 sendoff. They were holding times that were about 20 seconds faster than T-15 pace.Slower lane did the following:10 X 50 freestyle, shooting for times that are 10 to 15 seconds faster than your 50 pace for a T-15. Recovery after each 50 is 25 EZ, then approximately 30 seconds additional rest. This group used approximately a 2:30 sendoff.WARMDOWN: 100 EZTotal Yardage: 2250/1650/1650, not including warmup and warmdown