This is the CCB Masters practice for 01/23/03.
WARMUP: Approx. 300
10-minute warmup — choice
MAIN SETS: 2,000
Two rounds of the following:
5 X 100, swum as 25 drill + 25 swim + 25 drill + 25 swim
1st 100: Drill = Head-Lead Side to Side
2nd 100: Drill = Head-Lead Nose Up/Nose Down
3rd 100: Drill = Hand-Lead Side to Side (Slooow Backstroke)
4th 100: Drill = Hand-Lead Nose Up/Nose Down
5th 100: Drill = Fingertip-Drag Freestyle
5 X 50 on 1:00 sendoff
1st Round: Swim laps and 50s are freestyle
2nd Round: Swim laps and 50s are backstroke
10 X 50, swum as 25 alternate 3 strokes free and 4 strokes back + 25 swim
Odd-numbered swims are backstroke
Even-numbered swims are freestyle
WARMDOWN: 100
100 EZ swim
Total Yardage: Approximately 2,400
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