Today marks our third year at CCB Masters, so I dug out our first practice from 3 years ago. We added a bit at the end.
WARMUP 400
400 your choice, on your own
STROKE-COUNT SET: 1000 + 200
4 X 25 on approx :10 RI. Swim at brisk pace. Count strokes per length. Take your average as “N.”
4 X (3 X 25) on same sendoff as above (most of our swimmers were on :30 or :35 sendoff). First 25 of each round is at N minus 2 strokes (N-2). Second 25 is at N-1. Third 25 is at N.
2 X (3 X 50) on roughly double your sendoff from above. First 50 of each round is at N-2 for both lengths. Second 50 is at N-1 for both length. Third 50 is at N.
4 X 75 on roughtly triple your original sendoff. First 25 of each 75 is at N-2. Second 25 is at N-1. Third 25 is at N.
200 EZ with fins. Your choice.
STROKE-COUNT SET #2: 200 + 200
4 X 50 (slower lanes did 3 X 50) at 15-20 second RI. Count strokes on first 50. Hold this same count on all 4 X 50, but descend time.
200 EZ with fins. Your choice.
STROKE-COUNT SET #3: 200 + 200
Repeat the above set of 4 X 50, in your choice of stroke except freestyle. Hold same count on all 4 X 50, but descend time.
200 EZ with fins. Your choice.
WARMDOWN: 100
Total Yardage: approx. 2500
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