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04/06/04 CCB Masters 4-3-2-1

04/06/04 CCB Masters 4-3-2-1

WARMUP: 400
400 your choice

MAIN SET: 2000
1 X 400 Freestyle pull.
Odd lengths: Breathe as often as you want.
Even lengths: Alternate every 3 on one length; every 5 on next even length.

4 X 100 IM with fins on :30 RI

1 X 300 Freestyle, aim for a little faster than your T-15 pace

4 X 75 with fins 2 X (FL/BK/BR BK/BR/FR) on :20 RI

1 X 200 Free, aim for your T-15 pace minus :05 per 100
This is not an all-out swim, but a strong, steady swim.

1 X 50 EZ recovery
3 X 50 your choice of kick, with 5 Rocket Launchers before each 50.

1 X 100 Free for time. Aim for your T-15 pace minus :10 to :15.
Again, this is not an all-out swim, but a strong, steady swim.

4 X 25 with fins your choice of stroke @ :10 RI.

WARMDOWN: 200
200 EZ

Total Yardage: 2600