01/24/05 CCB Masters Timed Swims and Stroke-Count Set

WARMUP: 400400 your choice, on your own.MAIN SET: 1100The swimmers who did not do a T-15 timed swim did this entire set. Those doing the T-15 did either the first half or this set...or the last half...depending on when they had a lane available to do their timed swim.4 X 25 freestyle at brisk pace. Count strokes and use your average as "N." Take about 10 seconds rest between 25s.1 X 100 free @ N2 X 75 free @ N-1 on each length3 X 50 free @ N-2 on each length4 X 25 free @ N100 EZ1 X 100 free @ N-22 X 75 free @ N-13 X 50 free @ N4 X 25 free @ N-2FIN SET: 400This entire set is with fins.8 X 25 freestyle but with a dolphin kick. Start each length with at least 3 body dolphins into breakout.8 X 25 freestyle, racing two abreast in each lane. Start each length with at least 3 body dolphins into breakout.WARMDOWN: 200200 EZTotal Yardage: 2200