03/03/06 CCB Masters Working Stroke

WARMUP: 400400 your choice, on your ownMAIN SET: 17002 X 200 with fins, alternating 50 FR and 50 Stroke (anything but Free) Nice and EZ, focus on hiding the head on free and steady rhythm on stroke.8 X 25 Fly drill with fins on approx. :10 RI Go twice through this sequence:1L/1R FL/2 BR no breath (Karla drill)2L/2R FL then finish with FL3 stroke FL switch to Free2L/2R FL then finish with FL2 X 200 with pull buoy and paddles, alternating 50 FR and 50 stroke. Focus on extending and riding the "ledge" you feel with the paddle. Long strokes.8 X 25 with pull buoyOdds: Head-Out Breast pull with flutter kick...work on FAST handsEvens: EZ FreestyleSwim four times through the following:50 FAST of stroke on approx :35 to :45 Rest Interval (lots of rest)75 EZ swum as 25 FR + 25 Stroke + 25 FR on approx. :30 Rest IntervalReally work the 50s and really go EZ on the 75s.WARMDOWN: 100 EZTotal Yardage: Apprx. 2200