01/20/04 CCB Masters Major in IM, Minor in Math
I got in the water after the Masters team finished their freestyle practice, and did the following practice with a team member who had arrived late.
WARMUP: 300
With fins.
100 Head-Lead drills, IM order
100 Hand-Lead drills, IM order
100 alternate free/back
MAIN SET: 1600
With fins. These are the sendoffs that we used. We were consistently swimming the 100 IMs in 1:22 to 1:27. To determine what sendoff you should use on the 25s, figure on getting 8 to 15 seconds rest on each one. To determine your sendoffs on the 100s, check you time on the very first 100 IM in the set and add :35 to :40. That should be your initial sendoff on the first set of 3 X 100. It may feel like you’re getting too much rest at the beginning of the set. Enjoy it while you can.
4 X 25 IM order on :30
3 X 100 IM on 2:00, 1:55, 1:50
4 X 25 IM order on :30
3 X 100 IM on 1:55, 1:50, 1:45
4 X 25 IM order on :30
3 X 100 IM on 1:50, 1:45, 1:40
4 X 25 IM order on :30
3 X 100 IM on 1:45, 1:40, —
WARMDOWN: 200
200 EZ your choice
Total Yardage: 2200
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