12/18/03 CCB Masters Something for Everyone
With fins or without.
Swim 400 choice on your own.
WARMUP SET: 650
Swim 3 rounds of the following:
4 X 25 in IM order (Fly/Back/Breast/Free) on :30 sendoff
No matter what stroke you are swimming, start the length with 6 FAST underwater dolphin kicks into your breakout. Focus on sending your body FORWARD (rather than popping UP) on your breakout.
1 X 100 IM on 2:00 sendoff (6 fast dolphins on each length is optional)
50 EZ recovery before main set
MAIN SET: 1100/850/600
Fastest lane does the 100s; middle lane does the 75s; slower lane does the 50s.
10 X 100 choice
First 3 are on 2:00. Second 3 are on 1:55. Third 3 are on 1:50. Last one is on 1:45.
10 X 75 choice
First 3 are on 1:45. Second 3 are on 1:40. Third 3 are on 1:35. Last one is on 1:30.
10 X 50 choice
First 3 on 1:30. Second 3 on 1:25. Third 3 on 1:20. Last one on 1:15.
100 EZ recovery before final sets.
FINAL SETS: 350
With fins. All the lanes were done with the main set at about the same time, so we regrouped and did the rest of the workout together.
10 X 25 freestyle, taking only 2 breaths per 25. On the final 25, try to take just 1 breath. Recovery is 5 bobs between each 25. Try to relax and stretch out, with perfect strokes.
4 X 25 freestyle
Odds: FAST freestyle (we raced each other, with two people in each lane pushing off at the same time)
Evens: SUPER-EZ recovery back to the other end.
At least 100 EZ warmdown
Total Yardage: 2600/2350/2100