12/02/03 CCB Masters Transitions

12/02/03 CCB Masters TransitionsThis is a tougher practice than it appears on paper -- because of all the breaststroke. The focus is on transitions -- going from back to breast, breast to free -- long-axis balance to short-axis balance. Being able to switch quickly and seamlessly is a critical skill for IM swimmers, and it's a good test for fitness swimmers. WARMUP: 400With fins.400 swim your choiceWARMUP SET: 400With fins.8 X 50 (25 Drill + 25 Swim) on 1:00/1:05 sendoff Twice through in IM order.Butterfly Drill = Hand-Lead Body Dolphin on Your BackBackstroke Drill = 6-Count BackstrokeBreaststroke Drill = Hand-Lead Body Dolphin on Your BackFreestyle Drill = Wrist DragMAIN SET: 1500No fins except for the last 6 X 25, which are WITH FINS. I didn't prescribe any sendoffs today -- just told each lane to go on whatever sendoffs felt right for them. Everyone did the 25s on a :45 sendoff, and they raced each other on these (two people pushed off together in each lane).1 X 200 free2 X 150 (50 BK + 50 BR + 50 FR)3 X 100 (25BK + 25 BR + 50 FR)4 X 751st 75 = 50 BK + 25 BR2nd 75 = 25 BK + 50 BR3rd 75 = 50 BR + 25 FR4th 75 = 25 BR + 50 FR5 X 50 (25 Choice + 25 FR)6 X 25 FAST!!! Choice with finsWARMDOWN: 200200 EZTotal Yardage: 2500