03/11/03 CCB Masters 5 X (25 + 50 + 75 + 100)

03/11/03 CCB Masters practice.WARMUP: ???Swim on your own for 5 to 10 minutes.WARMUP/DRILL SET: 5005 X (4 X 25)1st Round: Freestyle focus on hiding your head.2nd Round: Backstroke drill 2 strokes left arm/2 strokes right arm, show both shoulders.3rd Round: Screwdriver drill (freestyle)4th Round: Freestyle focus on lengthening your body with your hand/arm.5th Round: Backstroke drill 2L/2R as above, show both shoulders.The sendoff will vary on each round; faster on the freestyle 25s, slower on the drill 25s.MAIN SET: 12505 X (25 + 50 + 75 + 100)25s = Backstroke, focus on showing your shoulders50s = Choice of stroke75s = 25 EZ backstroke/ 25 FAST freestyle/ 25 EZ backstroke100s = 25 choice/ 25 freestyle/ 25 choice/ 25 freestyleFastest lane went on a 30-second base per 25. Next-fastest lane went on 35 base. Slower lane went on 40 to 45 base. Take a short break (no more than 1 minute) between rounds.WARMDOWN: 1002 X 25 freestyle taking only 2 breaths during the lap2 X 25 silent freestyleDo 5 bobs between each 25 as recoveryTotal Yardage: 1850 + warmup