02/09/06 CCB Masters IM Set and Some Speed

WARMUP: 400
400 your choice, on your own

MAIN SET: 1000 + 100
Chose a sendoff that gives you betwee 10 and 15 seconds rest on the non-kick 50s.

20 X 50, in the following order:
Dolphin Kick
FL
FL/BK
BK/BR
BR/FR
FL/BK
Flutter Kick on Your Back
BK
BK/BR
BR/FR
FL/BK
BK/BR
Breast Kick on Your Back
BR
BR/FR
FL/BK
BK/BR
BR/FR
Flutter Kick on Your Back
FR

100 EZ recovery

SPEED SET: 400/500
Faster lanes did 5 X 100; middles lanes did 4 X 100.

5 X 100 on approx. :25 RI
Each 100 is swum continuously as:
12.5 speed-burst free — EZ FR
25 EZ Back
25 EZ Breast
25 Build Freestyle

WARMDOWN: 200

Total Yardage: 2200