07/07/05 CCB Masters Air & Abs

About half the team are doing a local triathlon this weekend, and many were tired from long bikes and runs, so we did something a little easy today. We did a couple of long swims with fins, incorporating all the strokes (to use different muscles) and lots of dolphin kick on the back (air and abs). Then we did a short, more difficult, set at the end.WARMUP: 400400 your choice, on your own.FIN SET #1: 800Wear fins for the entire set. Swim continuously through the following. When you hit the freestyle portion of each 200 "IM," swim it as regular freestyle.200 Head-Lead IM200 Hand-Lead IM200 Single-Arm IM200 2L/2R IMPULL-BUOY SET: 300Wear pull buoy for the entire set.300 "IM," swum as 25 kick/25 scull/25 swim in each strokeFIN SET #2: 400With fins. Swim 400, alternating 25 of Body Dolphin on Your Back and 25 Freestyle. Get progressively faster on the freestyle by 100s. On freestyle, try to look back and keep one goggle in the water during the breath.FREESTYLE SET: 50010 X 50 Free1st 4 are @ approx. :20 rest intervalNext 3 are @ :05 less rest than aboveNext 3 are @ :10 less rest than when you started the setE.g., our fastest lane used 1:00...:55...:50.Our slowest lane used 1:10...1:05...1:00WARMDOWN: 100At least 100 EZ warmdownTotal Yardage: Approx. 2500