02/18/04 CCB Masters 1 X 200 + 2 X 100

02/18/04 CCB Masters 1 X 200 + 2 X 100WARMUP: 400400 choice swim. Fins optional.MAIN SET: 2000Swim 4 rounds of the following:4 X 25 in IM order @ :40 or :45 sendoff1 X 200 on approx. 4:00 or :45 RI2 X 100 on approx. 2:00 or :30 RIRound #1: Nekked200 and 100s are choice or IMRound #2:Fins200 and 100s are choice or IMRound #3:Nekked200 and 100s are choice or IMRound #4:Fins200 and 100s are FreestyleOn the above set, you must swim something other than FREESTYLE on at least ONE of the first three rounds. Get you time on each of the 200s. You goal time on the 100s is half of your 200 time, minus about 5 seconds. For example, if you swim the 200 in 3:00, you goal time for the 100s is 1:25. Take enough rest so that you can achieve your goal times. WARMDOWN: VariableThe faster lanes got done with the workout in time to do a 300 lungbuster, plus 100 warmdown. The slower lanes had time for a 100 warmdown. Lungbuster is done with pull buoy. Breathe as often as you want on odd lengths. Breathe every 3 strokes on first two even lengths. Breathe every 5 on next two even lengths. Breathe every 7 on next two even lengths.Total Yardage: Approx. 2600