02/13/03 CCB Masters Fifty Fifty

02/13/03 CCB Masters practice.

WARMUP: ??
Swim for 5 minutes.

MAIN SETS: 2,500/2,000/1,500
We swam the entire workout with fins.

4 X 25 freestyle on :30. Count strokes and take average as “N.”

Fastest lane went 50 X 50 on :55 sendoff
Middle lane went 40 X 50 on 1:00 sendoff
Slower lane went 30 X 50 on 1:15 to 1:20 sendoff

1st 5 X 50: 25 Single-Switch Freestyle + 25 freestyle @ N-1
2nd 5 X 50: 25 Triple-Switch Freestyle + 25 freestyle @ N
3rd 5 X 50: 25 Screwdriver + 25 freestyle @ N+1
4th 5 X 50: 25 LA Combo (alternate 3 strokes free/4 strokes back) + 25 backstroke
5th 5 X 50: 25 freestyle focus on hiding your head + 25 freestyle @ N +2

Repeat all of the above 50s.

WARMDOWN: 100
EZ 100 swim

Total Yardage: Approximately 2,800/2,300/1,800, depending on lane