02/10/05 CCB Masters 100s Free

Each month, I have my Masters team do a timed swim of 15 minutes. I keep a chart tracking their yardage, and their average pace per 100 yards for the swim. In this practice, we use those 100 pace times to calculate appropriate sendoffs for each swimmer.WARMUP: 400400 your choise, on your own.MAIN SET: 1650/1850If your T-15 pace per 100 yards is 1:40 or faster, do the 4 X 100 where indicated; otherwise, do the 3 X 100s. 4/3 X 100 free on a sendoff that is your T-15 pace per 100 PLUS 10 seconds. E.g., if your average 100 pace on a T-15 is 1:30, your sendoff is 1:40.50 flutter kick on your back, using a pull buoy. Focus on pointing your toes.100 with fins, alternating 25 Backstroke and 25 of any short-axis movement or drill -- your choice4/3 X 100 free on a sendoff that is your T-15 pace per 100 PLUS 5 seconds. 50 flutter kick with pull buoy, as above200 with fins, as above3 X 100 free on a sendoff that is your T-15 pace. 50 flutter kick with pull buoy, as above200 with fins, as aboveSPRINT SET: 200With fins.8 X 25 on :40 sendoffOdds: IM order, EZ swimsEvens: FAST. Your choice of stroke.WARMDOWN: 100100 EZTotal Yardage: 2350/2550