02/18/04 CCB Masters 1 X 200 + 2 X 100
WARMUP: 400
400 choice swim. Fins optional.
MAIN SET: 2000
Swim 4 rounds of the following:
4 X 25 in IM order @ :40 or :45 sendoff
1 X 200 on approx. 4:00 or :45 RI
2 X 100 on approx. 2:00 or :30 RI
Round #1:
Nekked
200 and 100s are choice or IM
Round #2:
Fins
200 and 100s are choice or IM
Round #3:
Nekked
200 and 100s are choice or IM
Round #4:
Fins
200 and 100s are Freestyle
On the above set, you must swim something other than FREESTYLE on at least ONE of the first three rounds. Get you time on each of the 200s. You goal time on the 100s is half of your 200 time, minus about 5 seconds. For example, if you swim the 200 in 3:00, you goal time for the 100s is 1:25. Take enough rest so that you can achieve your goal times.
WARMDOWN: Variable
The faster lanes got done with the workout in time to do a 300 lungbuster, plus 100 warmdown. The slower lanes had time for a 100 warmdown. Lungbuster is done with pull buoy. Breathe as often as you want on odd lengths. Breathe every 3 strokes on first two even lengths. Breathe every 5 on next two even lengths. Breathe every 7 on next two even lengths.
Total Yardage: Approx. 2600
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