05/22/03 CCB Masters practice.
WARMUP: 400
With fins.
1 X 200 Head-Lead “IM” This is:
50 Head-Lead Body Dolphin
50 Head-Leac Active
50 Head-Lead Body Dolphin on Your Back
50 Torpedo
1 X 200 Hand-Lead “IM” This is:
50 Hand-Lead Body Dolphin
50 6-Count Backstroke
50 Stoneskipper
50 Single-Switch Freestyle
WARMUP SET: 500/400/300
Swim 5 rounds of the following (middle lane did 4 rounds; slower lane did 3 rounds)
1 X 50 swum as 25 choice + 25 free
1 X 50 swum as all choice
MAIN SET: 1500/1400/1000
The idea here is to get progressively less rest on each segment of the set. The fastest lane did the entire main set. The middle lane did 4 X 100 rather than 5 X 100. The slower lane skipped the 100s and started with the 75s. To determine your particular sendoffs, start with the last 2 X 50 and work forward. On the final 2 X 50, you want to be getting just 5 to 10 seconds rest.
5 X 100 free Sendoffs per lane were 2:00/2:10
6 X 75 free Sendoffs per lane were 1:25/1:35/2:15
5 X 50 free Sendoffs per lane were :55/1:05/1:30
4 X 50 free Sendoffs per lane were :50/1:00/1:20
2 X 50 free Sendoffs per lane were :45/:55/1:15
WARMDOWN: 100 EZ swimdown
Total Yardage: 2500/2300/1800
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