11/25/03 CCB Masters Descend Sendoffs for 50s
WARMUP: 400
With fins.
Seim 400 yards on your own.
WARMUP SET: 400
8 X 50 (25 Drill + 25 Swim)
With fins.
IM order, twice through.
Fly Drill = Head-Lead Body Dolphin
Back Drill = 2L/2R (2 strokes left arm/2 strokes right arm)
Breast Drill = Head-Lead Body Dolphin
Free Drill = Triple Switch
MAIN SET: 1700
No fins.
To determine your sendoff on the 50s, take your average time for a 50 free during a set of, say, 8 X 50). Add :05 to that time, and that should be your FINAL sendoff on the last 2 X 50 of this set. Calculate back from that to get your sendoff on the 8 X 50.
1 X 200 free, with 30 to 40 seconds rest
8 X 50 (25 choice + 25 Free) on 1:05/1:10/1:15
1 X 200 free 30-40 seconds rest
6 X 50 (25 choice + 25 Free) on 1:00/1:05/1:10
1 X 200 free 30-40 seconds rest
4 X 50 (25 choice + 25 Free) on :55/1:00/1:05
1 X 100 free
2 X 50 )25 choice + 25 Free) on :50/:55/1:00
WARMDOWN: 100-200
Swim EZ on your own
Total Yardage: 2200 plus warmup
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