12/16/03 CCB Masters IMs with Different Surface Areas
With fins or without.
400 Swim your choice
WARMUP/TECHNIQUE SET: 450/300
Fast and middle lanes do three rounds of the following. Slowest lane does two rounds. The focus point is rotation. Stay low and send your body FORWARD as you rotate to air on the drills. When you are breathing every stroke, rotate quickly and smoothly to air. Don’t spend time in the “face-down” position.
1 X 50 (25 Triple Switch + 25 Free breathing every 3 strokes)
1 X 50 (25 Single Switch + 25 Free breathing EVERY stroke)
1 X 50 (25 Free breathing every 3rd + 25 Free breathing every stroke)
MAIN SET: 1500/1200
Swim three rounds of the following. Fast lane was on :30 sendoff base per 25. Middle lane was a :30 to :35 sendoff base per 25. Slowest lane did all three rounds but did NOT do the 100s. Their sendoff was variable — or WIGAR (When I’m Good And Ready).
4 X 25 in IM order FL/BK/BR/FR
3 X 50 FL/BK BK/BR BR/FR
2 X 75 FL/BK/BR BK/BR/FR
1 X 100 IM
1st round: With fins and fistgloves
2nd round: With fins and nekked hands
3rd round: With paddles (no fins)
At least 100 warmdown
Total Yardage: approx. 2500/2200