10/23/03 CCB Masters Speed Kick/Speed Swim

10/23/03 CCB Masters Speed Kick/Speed SwimThe idea on the main set is to do some fast swimming, but interspersed with some drilling and 100s freestyle. It was interesting that everyone was going faster than normal on the 100s. I think this is because they had plenty of rest, and were primed from the fast 25s to go fast on the 100s. One thing you could try to do on the 125s is to catch your time at the 100 and try to decrease your times throughout the set. WARMUP: 400With fins.Alternate 50 of any SA drill and 50 of any LA drill or swim.MAIN SET: 1600Swim 8 rounds of the following:1 X 125 (100 free + 25 Head-Lead Active Flutter Kick) with :15 Rest Interval2 X 25 FAST 1 X 25 Head-Lead Active Flutter KickRound #1: FAST 25s are flutter kick on a board on 1:00 sendoffRound #2: FAST 25s are freestyle on :45Round #3: FAST 25s are flutter kick on your back on 1:00Round #4: FAST 25s are backstroke on :45Round #5: FAST 25s are breast kick on a board on 1:00Round #6: FAST 25s are breaststroke on :45Round #7: With fins. FAST 25s are flutter kick on a board on :50Round #8: With fins. FAST 25s are freestyle on :40You could make this a 2000-yard main set by adding two rounds of butterfly.WARMDOWN: 200EZ swimTotal Yardage: 2200