01/22/04 CCB Masters 6 X 200 free with Short Stuff Inbetween
WARMUP: 400
With or without fins. 400 warmup your choice.
MAIN SET: 2200/2050
The fast lane did the set listed directly below. Their Inbetween Stuff was always 150 yards total. The slower lanes did all 6 of the 200s, but their Inbetween Stuff was only 100 yards total and it’s listed AFTER the fast-lane workout.
Take approximately 30 seconds rest after each of the 200s. For the short stuff, go on whatever sendoff or rest interval feels appropriate for you. DO NOT take any extra rest after the the Inbetween Stuff and the 200s.
The 200s are your main focus. Try to maintain your time on each of them — or even descend if you can.
6 X 25 Freestyle — build each 25
1 X 200 Free
3 X 50 FL/BK BK/BR BR/FR
1 X 200 Free
2 X 75 FL/BK/BR BK/BR/FR
1 X 200 Free
3 X 50 Backstroke
1 X 200 Free
3 X 50 BR/FR
1 X 200 Free
6 X 25 Choice
1 X 200 Free
Inbetween Stuff for Slower Lanes
4 X 25 Freestyle — build each 25
2 X 50 FL/BK BR/FR
2 X 50 Backstroke
2 X 50 BR/FR
4 X 25 Free
4 X 25 Choice
100 EZ for all lanes
WARMDOWN: 200
8 X 25
Odds: EZ Freestyle, breathing as much as you want
Evens Relaxed Freestyle, with only 2 breaths
Total Yardage: 2800/2650
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