06/29/04 CCB Masters Timed Swims, Etc.

You know what you need to do. At the start of practice, find out who's doing a timed swim, and team up with someone who's doing the same distance as you. Then figure out heats, always leaving at least one lane for the people who aren't doing a timed swim. Those not doing the timed swim will need flippers, so ask the guard to bring them out if they're not on deck.WARMUP: 400400 EZ on your ownMAIN SET (If not doing the timed swim, or if you're in Heat #2 of timed swim)Do as many rounds of the following as you have time for:50 SA drill + 50 LA drill + 50 SA drill + 50 SA drill + 100 FreeRound #1: With fins. SA drill is Head-Lead Body Dolphin LA drill is Head-Lead Active Flutter KickRound #2: With fins. SA drill is Hand-Lead Body Dolphin LA drill is 6-Count BackstrokeRound #3: Without fins. SA drill is Breaststroke with an extra kick LA drill is Backstroke Round #4: With fins. SA drill is Single-Arm Fly (take 2 kicks per stroke) LA drill is Single-Arm BackRound #5: With fins. SA drill is 2L/2R Fly LA drill is 2L/2R BackstrokeRound #6: Without fins. SA drill is Breaststroke LA drill is Double-Arm Backstroke (arms go in directly above shoulders)Bonus Round: With fins. SA drill is Combo (alternate 1 cycle breast and 1 cycle fly) LA drill is Combo (alternate 3 stroke free and 4 strokes back)Bonus Round: Without fins. SA drill is Combo as above LA drill is Combo as aboveTotal Yardage: Depends on your speed.