> 03/20/03 CCB Masters 400 Descend Ladder | GoSwim TV

03/20/03 CCB Masters 400 Descend Ladder

03/20/03 CCB Masters practice.

WARMUP: ??
5 minutes swim on your own.

WARMUP/DRILL SET: 450
Do this set and the entire workout with fins.
1 X 25 Back Balance
1 X 25 Prone Balance
2 X 25 Head-Lead Sweet Spot
2 X 25 Head-Lead Active
2 X 25 Hand-Lead Sweet Spot
2 X 25 6-Count Backstroke
2 X 25 Single-Switch Freestyle
2 X 25 Triple-Switch Freestyle
2 X 25 Screwdriver Drill
2 X 25 Freestyle

MAIN SET: 2000/1600
With fins. All freestyle. As recovery between swims, do as many bobs as you did lengths of the pool, e.g., after the 400 (16 lengths), do 16 bobs. After the 350, do 14 bobs, etc.
400
350
300
250
200
150
100
2 X 50
4 X 100
2 X 25 sculling while sitting on kickboard.

WARMDOWN:
100 EZ

Total Yardage: 2550/2150 not including warmup