11/08/05 CCB Masters Start Easy, Finish Fast

400 your choice, on your own

MAIN SET: 1900
400 with fins, alternating 25 Hand-Lead Dolphin on your back and 25 Freestyle. Take 4 underwater dolphins to start each length. On the freestyle, focus point is to let the bubbles disappear from your hand before you start the pull.

8 X 50
Odds: Kick with a board (25 flutter/25 breast)
Evens: Backstroke

300 Freestyle pull. First 100 is with left paddle. Second 100 is with right paddle. Final 100 is with both paddles.

6 X 50 Breast/Free, focus on timing of the pullout

200 FAST Freestyle with fins. Controlled speed at about 90% effort.

4 X 50 reverse IM order

4 X 25 Freestyle at 90% effort and :10 RI (really a broken 100)


Total Yardage: approx. 2400