> 05/04/04 CCB Masters Sets of 500 | GoSwim TV

05/04/04 CCB Masters Sets of 500

WARMUP: 400
400 your choice

MAIN SET #1: 500
2 X 250 Freestyle @ :60 RI
These should be strong efforts — faster than your T-15 pace. Count strokes. Whatever your stroke count is on the 2nd length of each 250, HOLD that count for the remainder of the 250.

MAIN SET #2: 500
With fins.
4 X 125 “IM” The first 125 is 50 FL + 25 BK + 25 BR + 25 FR. The second 125 is 25 FL + 50 BK, etc.

MAIN SET #3: 500
With fins.
6 X 75, swum as 50 Head-Lead Dolphin Kick on Your Back + 25 FAST Freestyle

50 EZ Recovery

MAIN SET #4: 500
No fins.
2 X 25 FR @ :15 RI. Swim these at a brisk pace and count your strokes to establish a Normal stroke count.
16 X 25 FR @ :15 RI.
Odds: Swim first half of length FAST; second half EZ
Evens: Swim first half of length EZ; second half FAST
But…on Odds and Evens, take no more than your Normal stroke count as established on the 2 X 25 of brisk Freestyle.

50 Recovery

WARMDOWN: 100
Continue with 100 EZ warmdown.

Total Yardage: 2500