02/22/05 CCB Masters Descend to the Blocks

WARMUP: 400400 your choice, on your own.MAIN SET: 1400During the freestyle segments of this set, choose a focus point to carry you through -- e.g., hide your head, extend hands front AND back, keep one goggle in the water. Don't worry too much about sendoffs. Just change equipment and go.400 Freestyle400 IM with fins, except that for each of the strokes you do: 25 Single Arm 25 Single Arm (ther other arm) 25 Kick 25 Whole Stroke200 Freestyle200 IM with fins, except that for each stroke you do: 25 Kick/25 Swim100 Freestyle100 IM with finsEXTRA SET: 400/200/Vertical KickFastest lane did:4 X 50 on 1:05, swum as 25 stroke (IM order)/25 Free4 X 50 with fins, swum as 25 stroke (IM order)/25 FreeFaster lane did:4 X 50 with fins, swum as 25 stroke (IM order)/25 FreeFast lane did:4 minutes no-hands vertical kicking with fins (2 minutes flutter and 2 minutes dolphin)DA BLOCKS:200Even though most of the swimmers on my team do not computer in Masters meets, many are THINKING ABOUT competing. I know this because they are asking me to try some starts from the blocks. So today EVERYBODY did 4 X 25 from the blocks in IM order. Instead of trying for maximum distance, I had them try for a clean, quiet, no-splash entry. They looked GREAT!Total Yardage: 2400/2200/2000