01/12/04 CCB Masters 400s Different Ways
WARMUP: 400
With or without fins — 400 yards your choice.
MAIN SET: 2400/ variable
Fastest lane did all the yardage. Middle and slower lanes did all of the 25s, but did less yardage or fewer intervals on the rest of the intervals. E.g., they did 150s instead of 200s; 3 X 100 instead of 4 X 100; 6 X 50 instead of 8 X 50.
1 X 400 Free with fins. Do 2-4 body dolphins off each wall. Approx. :30 rest after the 400.
4 X 25 with fins — Hand-Lead Body Dolphin on Your Back — build on :30
2 X 200 Free with no fins on approx. :25 RI. Second 200 faster than first 200.
4 X 25 6-Count Backstroke on :35.
4 X 100 Choice with no fins on approx. :20 RI.
4 X 25 Underwater Breaststroke Kick on :40
8 X 50 (25 Stroke + 25 Free) with no fins on approx. :20 RI.
4 X 25 Flutter Kick on kickboard on :40.
16 X 25 choice with fins on :30
Odds: FAST
Evens: EZ recovery
Don’t stop after the fast 25s; just turn and drift back to the other end.
WARMDOWN: 100
100 EZ
Total Yardage: 2900 for fastest lane.
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