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10/27/05 CCB Masters Drill/Swim IM Sets and Stroke-Count 50s

Posted by Barbara Hummel on Oct 27, 2005 11:59AM (1,975 views)
WARMUP: 400
400 your choice, on your own

TRIATHLON SET: 100
We have two swimmers doing Florida Ironman next week, so this set was for them.
4 X 25 Free. Do porpoise dives each time you hit the shallow end.

MAIN SET: 1500
Swim 4 rounds of the following:

3 X 75 on approx. :25 RI Swim/Drill/Swim build
3 X 50 Free on approx. :20 RI Count strokes. Hold stroke count and time the same, except make the 3rd 50 faster (while holding stroke count).

Round #1: Wear fins for entire round...Swim Fly...Drill = Hand-Lead Body Dolphin on Your Back
Round #2: Nekked...Swim Back...Drill = 6-Count Backstroke
Round #3: Nekked...Swim Breast...Drill = Breast Kick on Your Back
Round #4: Fins...Swim Free...Drill = Single Switch staying low and long

WARMDOWN: 100-300
Depending on how much time you have...Swim 100, 200, or 300 Freestyle lungbuster -- pull with pull buoy and paddles. Breathe as often as you want on odd lengths, breathe every 3, every 5, every 7 on even lengths by 100.

Total Yardage: approx. 2400


Responses

Responded Oct 28, 2005 10:30PM

Barbara,
You have some fantastic ideas and work-outs. Is there any way that you could post a glossary of the terms that you use...Nekked? That's just one example.
Thanks!
Responded Oct 29, 2005 11:26AM

Nekked is just the PG term for naked -- no equipment. I leave these practices up on a big chalkboard all day at the pool, so gotta watch the language. I got "nekked" from H2ouston Swims coach Emmett Hines.

I'll see if we can come up with a glossary of terms. But isn't it more fun to try and figure out what things mean? I always like trying to decipher what other coaches mean in their workouts. Kinda like trying to figure out what kids are saying in instant messaging.
Responded Oct 31, 2005 10:06PM

Thanks! You are right it is fun to try to figure it out. However, some times I am way off_HA!HA!

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