02/15/05 CCB Masters 100s Choice

WARMUP: 400400 your choice, on your ownMAIN SET: 18001 X 400 with fins, alternating 25 Dolphin Kick on Your Back/25 Freestyle, increasing your speed 2 through 16.2 X 100 choice @ :30 RI Descend!1 X 300 with pull buoy, alternating 25 Short-Release Freestyle/25 Extended-Release Freestyle2 X 100 choice @ :30 RI Descend!1 X 200, alternating 25 Breast Kick on Your Back/25 Freestyle, descend 2 through 82 X 100 choice @ :30 RI Descend!1 X 100 with fins, alternating 25 Dolphin Kick on Your Back/25 Freestyle descend 2 through 42 X 100 choice with fins @ :30 RI Descend!WARMDOWN SETS: 400/300/100Fastest lane had time for the 400. Next fastest had time for the 300. Fast lane had time for the 100400: With a pull buoy, do a continuous 300 swim of 25 kick/25 scull/25 swim in IM order. Finish with 100 EZ warmdown.300: With fins, do 8 X 25 on :40 sendoff, IM order. Finish with 100 EZ warmdown100: 100 EZ warmdownTotal Yardage: 2600/2500/2300