02/18/03 CCB Masters Take Away Strokes, then Add Them Back

02/18/03 CCB Masters practice.

WARMUP: ??
Swim for first 10 minutes of practice.

DRILL SET: 250 fastest lane/200/150/100
5/4/3/2 X 50, swum as 25 Single-Switch Freestyle + 25 Triple-Switch Freestyle

CALIBRATION SET: 100
4 X 25 freestyle BRISK. Count strokes on each lap and get your average or “N.”

MAIN SETS: 2,000 fastest lane/1600/1200/800
Fast lane goes all the intervals, and on a :30 base per 25.
Other lanes do fewer intervals, and on slower sendoffs.

20/16/12/8 X 25 freestyle @ N-2

10/8/6/4 X 50 freestyle with both laps of the 50 @ N-1

5/4/3/2 X 100 freestyle with all laps @ N

10/8/6/4 X 25 freestyle
Evens: ALL OUT freestyle Don’t count your strokes, just GO!
Odds: EZ freestyle recovery

WARMDOWN: 100
100 EZ

Total Yardage (not including warmup): 2,450 fastest lane/2,000/1,550/1,100