03/05/04 CCB Masters 350 IMs and 50s
WARMUP: 400
400 choice on your own. Fins optional.
MAIN SET: 1950 + 50
50 SA + 50 LA + 50SA + 50 LA + 50 SA + 100 Free (This is a continuous swim of 350 yards. With fins.)
SA = Head-Lead Body Dolphin
LA = 6-Count Backstroke
8 X 50 Choice @ :20 RI
Repeat the 350 sequence, with fins.
SA = Skimmers
LA = 2L/2R Backstroke
6 X 50 Stroke/Free @ :20 RI
Repeat the 350 sequence, with fins.
SA = Alternate one cycle FLY with one cycle Body-Dolphin Breast
LA = Backstroke
4 X 50 Choice @ :20 RI
50 EZ recovery
WARMDOWN SET: 250/200/100 + 100
10/8/4 X 25 Freestyle with fins. Try to take just one breath per 25. Relax into in, and aim for perfect strokes. Take as much rest as you want between 25s. Bobs recommended as recovery.
100 EZ warmdown
Total Yardage: Approx. 2750
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