08/19/03 CCB Masters Short Stuff

08/19/03 CCB Masters Short StuffWARMUP: ??5 minutes swim on your ownWARMUP/DRILL SET: 400Swim 4 times through the following. Recover is 3 bobs between each 25. Focus on rotating cleanly, quickly, and smoothly between freestyle and backstroke. On freestyle and backstroke, think about rotating quickly from one hip to the other.25 Long-Axis Combo (4 strokes backstroke/3 strokes freestyle)25 Backstroke25 LA Combo25 FreestyleMAIN SETS: 1,200Wear fins for all sets.Swim 4 rounds of the following:4 X 50 on :20 second rest interval4 X 25 on :10 second rest interval1st Round:50s are 25 Stoneskipper + 25 Back25s are your choice of Body-Dolphin Fly or Backstroke2nd Round:50s are 25 Back + 25 Body-Dolphin Breast25s are your choice of Back or BD Breast3rd Round:50s are 25 Body-Dolphin Breast + 25 Freestyle25s are your choice of BD Breast or Free4th Round:50s are 25 Hand-Lead Body Dolphin + 25 Hand-Lead Body Dolphin on Your Back25s are Freestyle with Body DolphinSPEED SET: 200No fins. Swim twice through the following -- all freestyle.4 X 25 on :10 rest interval1st 25: First 6 strokes are a "cycle burst," which means really fast with high turnover. Then cruise EZ to the end of the length.2nd 25: First 8 strokes are a cycle burst3rd 25: First 10 strokes cycle burst4th 25: First 12 strokes cycle burstTry to HIDE YOUR EFFORT on the cycle bursts. Go for a high turnover and speed, but try to RELAX your shoulder and arm muscles at the same time. Make this easy, CONTROLLED speed.WARMDOWN: 100EZ 100Total Yardage: 1900, not including warmup