08/17/04 CCB Masters IM Practice

WARMUP: 400
400 your choice on your own

MAIN SET: 1000
For all of the Fly lengths in this set, you can swim either regular Fly or 1L/1R/1 Whole-Stroke Fly. For all the kicks in this set, you can use either a kickboard or a pull buoy (in which case you kick flutter or breast on your back). Try to keep the same sendoff on all of the swim 50s — take about :15 rest between swims.

50 Dolphin Kick
50 Fly
50 FL/BK
50 BK/BR
50 BR/FR
50 FL/BK
50 Flutter Kick
50 Back
50 BK/BR
50 BR/FR
50 FL/BK
50 BK/BR
50 Breast Kick
50 Breast
50 BR/FR
50 FL/BK
50 BK/BR
50 BR/FR
50 Flutter Kick
50 Free

MAIN SET #2: 300 + 100 + 50
Wear fins for this set. My intention on this set was to do 4 X 75, then 4 X 50, then 4 X 25 but we ran out of time and cut it short on the 50s and 25s.

4 X 75, swum as 25 drill/25 drill/25 FAST Freestyle. Choose your own drills. We used Single Switch, Extended Release, Short Release, Fingertip Drag, Overarm.

2 X 50, swum as 25 drill/25 FAST Freestyle. Drill was Freestyle with Dolphin Kick.

2 X 25 FAST Freestyle, doing UW dolphin kick to the halfway point on each 25, then breakout to freestyle.

WARMDOWN: 200
200 EZ

Total Yardage: 2100