07/24/03 CCB Masters T-15 and Mostly Backstroke

07/24/03 CCB Masters PracticeWARMUP: ??Swim for 5 minutes on your own.TIMED SWIMMAIN SETS:The main sets will be relatively easy today. Use them as a recovery if you do your T-15 early in the practice. Use them as an easy warmup if you do your T-15 in the second or third wave. You probably won't get all the way through the sets -- unless you did your T-15 on Tuesday.MAIN SET #14 X 50 on :15 to :20 Rest Interval1st 50: 6-count backstroke2nd 50: 4-count backstroke3rd 50: 2-count backstroke4th 50: Regular backstrokeFocus on staying long and horizontal as your switch from one arm to the other.MAIN SET #24 X 50 on :15 to :20 Rest Interval1st 25 of each 50 is Single-Arm Backstroke 2nd 25 of each 40 is BackstrokeFocus on rotating and showing your shoulders.MAIN SET #34 X 50 on :15 to :20 RIDo all lengths as backstroke drill, alternating 2 strokes with left arm/2 strokes with right arm. Focus on showing BOTH shoulders on every stroke. MAIN SET #410 X 50 on :15 to :20 RI1st 25 of each 50 is 2L/2R backstroke (as in Set #3)2nd 25 of each 50 is freestyleFocus on letting your body rotate freely on freestyle.MAIN SET #510 X 50 on :15 to :20 RI1st 25 of each 50 is LA Combo (3 strokes free/4 strokes back)2nd l25 of each 50 is free or back -- your choiceMAIN SET #610 X 50 on :15 to :20 RI1st 25 of each 50 is 6-count backstroke1nd 25 of each 50 is FAST freestyleFocus on length and rotation.WARMDOWN:100 EZ warmdownTotal Yardage: 2200 if you get all the way through, not including warmupTotal Yardage: