08/25/05 CCB Masters Some Different Focus Points

Our last practice was almost all freestyle, so today we mixed in some other strokes -- and some different focus points.WARMUP: 400400 your choice, on your ownWARMUP/DRILL SET: 300With fins.6 X 50 on approx. :15 rest intervalOdds: Swim backstroke to the far flags in a sit-up position (looking toward your feet) and wide, fast hand entry (about 9 and 3 on the clock face). At the flags, switch to regular backstroke, but still keep the feeling of a wide hand entry.Evens: Swim head-up freestyle for 12 1/2yards looking straight ahead, with wide hand entry. At 12.5 yards, switch to regular freestyle, but maintain the wide hand entry.MAIN SET #1: 450No equipmentThroughout this set, you focus on back and free is wide hand entry. 1 X 75 BK1 X 75 BK/BR/FR1 X 75 BR1 X 75 BK/BR/FR1 X 75 FR1 X 75 BK/BR/FRMAIN SET #2: 400With pull buoy.4 X 100 free except that third length of every 100 is backstroke. Focus on wide hand entry.MAIN SET #3: 450Repeat MAIN SET #1, but this time with fins. Focus on wide hand entry on back and free. On Breast, focus on pulling just from the wrists (tiny pull).MED-BALL SETWith fins. Form into groups of 4 to 6 swimmers. Each group takes a Med Ball or 10-pound rubber "brick" to the deep end. First swimmer holds ball in air for 5 seconds, then passes it to the next swimmer, who holds it in the air for 5 seconds, etc. Keep passing the ball or brick for 4 to 5 minutes. Use flutter and/or dolphin kick.WARMDOWN: 100100 EZTotal Yardage: approx. 2100