1/8/03 CCB Masters Freestyle Set

1/8/03 CCB Masters Freestyle Set

WARMUP: 400
Fins optional.
Swim 400 your choice.

WARMUP SET: 300
No fins.
Swim 4 rounds of the following. Sendoff is approx. :35.
1 X 25 Wrist-Drag (drag your entire hand through the water)
1 X 25 Finter-tip Drag
1 X 25 Freestyle with low hand recovery

MAIN SET #1: 1300
4 X 25 Freestyle at BRISK pace on approx. :10 Rest Interval (RI) Count strokes on each 25 and use your average as “N.”

1 X 100 Free with each length @ N-1
2 X 75 Free with each length @ N
3 X 50 Free with each length @ N+1
4 X 25 Free @ N-1

100 EZ Recovery

1 X 100 Free with each length @ N+1
2 X 75 Free with each length @ N
3 X 50 Free with each length @ N-1
4 X 25 Free with each length @ N +1

100 EZ Recovery

MAIN SET #2: 400/300/200
Fast lane does 400. Middle lane does 300. Slower lane does 200.
With pull buoy.
Mini Lung Buster
Pull 400 (300/200) freestyle. On the odd lengths, you can breathe as often as you want. On the first two even lengths, breathe every 3 strokes. On the second two even lengths, breathe every 5 strokes. On the third two even lengths, breathe every 7 strokes. On the final two even lengths, breathe every 9 strokes.

WARMDOWN: 200
Your choice. Use any equipment you want (or no equipment). 200 EZ warmdown.

Total Yardage: 2600/2500//2400