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09/02/03 CCB Masters 100s All Different Ways

09/02/03 CCB Masters Practice 100s All Different Ways

WARMUP: 400
If you have fins:
Swim 16 lenghts, alternating 50 of any short-axis drill (breast or fly) with 50 of any long-axis drill (back or free).
If you do not have fins:
Swim 400 your choice

MAIN SETS:
Set #1: 500 (without fins)
5 X 100 Use a sendoff that will give you approximately 25 seconds rest.
1st 100: Breathe all lengths on your less comfortable side.
2nd 100: Breathe 3 lengths on your less comfortable side.
3rd 100: Breathe 2 lengths on your less comfortable side.
4th 100: Breathe 1 length on your less comfortable side.
5th 100: Breathe all lengths on your COMFORTABLE side.
If you normally breathe every 3 strokes, you can do so on this set. BUT…you must take one “sighting breath” on each lap. Imagine you are sighting during a triathlon swim. Make the sighting low and sneaky so that it doesn’t disrupt the flow of your stroke.

Set #2: 500 (without fins)
5 X 100 Use a sendoff that gives you approximatley 25 seconds rest.
1st 100: All backstroke
2nd 100: Substitute 1 lap of free for 1 lap of backstroke
3rd 100: Substitute 2 laps of free
4th 100: Substitute 3 laps of free
5th 100: All freestyle
On the backstroke, focus on hand entry at “10 and 2,” and focus on catching and pulling as soon as your hand enters the water.

Set #3: 400 (without fins)
Faster lanes do 5 X 100; slower lanes do 4 X 100 Use a sendoff that gives you approximately 25 seconds rest.
1st 25 = FAST freestyle with FAST kick to breakout
Middle 50 = EZ backstroke
4th 25 = FAST freestyle with FAST kick to breakout

Set #4: 400 (without fins)
Faster lanes do 5 X 100; slower lanes do 4 X 100 Use a sendoff with approx. 25 seconds rest.
Alternate 25 your choice of stroke (not freestyle!) with 25 freestyle

WARMDOWN: 100
100 EZ Swim down

Total Yardage: 2500/2300