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03/11/04 CCB Masters 50s

03/11/04 CCB Masters 50s

WARMUP: 400
400 your choice. Fins optional.

MAIN SET: 2100
Swim 3 rounds of the following:
5 X 50 (25 drill + 25 swim) with fistgloves @ :20 RI
5 X 50 stroke without gloves @ :20 RI (This sendoff should be :05 faster than on the drill/swim 50s.)
200 recovery your choice of stroke

Round #1: Stroke is backstkroke. Focus is on rotation.
Odd 50s: Drill is 6-Count Back
Even 50s: Drill is 2L/2R Backstroke

Round #2: Stroke is breaststroke. Focus is on keeping head steady and eyes down.
Odd 50s: Drill is Breast with an Extra Kick
Even 50s: Drill is Breast, Breathing Every Other Stroke

Round #3: Stroke is freestyle. Focus is on keeping eyes down.
Odd 50s: Drill is Thumb Drag
Even 50s: Drill is Extended Release (exaggerate the push on hand exit)

WARMDOWN: 200
200 EZ your choice.

Total Yardage: 2700