> 09/16/04 CCB Masters Down the Ladder | GoSwim TV

09/16/04 CCB Masters Down the Ladder

WARMUP: 400
400 your choice, on your own

MAIN SET: 2125
14 lengths freestyle

13 lengths with fins, alternating 25 of 2L/2R Fly with 25 Free

12 lengths with fins, alternating 25 of 2L/2R Back with 25 Back

11 lengths with fins, alternating 25 dolphin kick on back with 25 Free

10 lengths Freestyle with pull buoy, breathe every 3

9 lengths, alternating 25 Back/25 Breast/25 Free

8 lengths Free — strong effort but not all out. Get your time.

7 lengths EZ your choice

6 lengths with fins, alternating 25 Dolphin Kick on your back with 25 Dolphin Kick on your stomach

5 lengths EZ your choice

4 lengths SPEED BUMP (fast Freestyle) Get your time.

3 lengths EZ your choice

2 lengths SPEED BUMP (fast Freestyle) Get your time.

1 length SPEED BUMP (fast Freestyle) Get your time.

WARMDOWN: 100-200 EZ

Total Yardage: 2325, not including warmup