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08/14/03 CCB Masters IM Practice

08/14/03 CCB Masters IM Practice

WARMUP: ???
5 minutes swim on your own.

WARMUP SETS: 300 + 600
Both sets are with fins.

SET #1
12 X 25 in IM order, three times through. IM order is FLY, BACK, BREAST, FREE. As recovery between 25s, do 3 bobs.

SET #@
12 X 50 with 20 seconds rest between each 50.
1, 4, 7, 10 = 25 Fly + 25 Back
2, 5, 8, 11 = 25 Back + 25 Breast
3, 6, 9, 12 = 25 Breast + 25 Free

MAIN SET: 1250, 1000
With fins.

Swim 4 times through the following (fastest lane swam 5 times through). Fastest lane used a sendoff of 30 seconds per 25. Middle and slower lanes used a “last-person-in” sendoff. When the last person in the lane finishes the interval, the first person in the lane pushes off on the next interval.

25 Body-Dolphin Fly
50, swum as 25 Back + 25 Body-Dolphin Breast
75, swum as 25 Back + 25 BD Breast + 25 Single-Switch Freestyle
100 IM

WARMDOWN: 100
100 EZ swim

Total Yardage: 2250, 2000