06/03/03 CCB Masters 400s All Different Ways

06/03/03 CCB Masters practice

WARMUP: ???
Swim 5 to 7 minutes on your own.

WARMUP SET: 400
Four rounds of the following:
50, swum as 25 back + 25 breast
50, swum as 25 breast + 25 free
Focus on keeping head down on breast and free.

MAIN SET: 2000/1600/1200
Fast lane did all of the following, on the first set of sendoffs. Middle lane did all but the 400, on the second set of sendoffs. Slower lane did all but the 400 and 200s, on the third set of sendoffs.

1 X 400 free on :30 RI
2 X 200 free on :25 RI/:30 RI
4 X 100 free on :20 RI/:25 RI/:30 RI
8 X 50 free on :15 RI/:20 RI/:25 RI
16 X 25 free on :10 RI/:10 RI/:15 RI

WARMDOWN:200
200 EZ swim

Total Yardage: 2600/2200/1800, not including warmup