03/13/03 CCB Masters Focus Focus Focus

03/13/03 CCB Masters practice.WARMUP: ???Swim for 5 to 10 minutes on your own.WARMUP/TECHNIQUE SET: 4506 X (4 X 25 freestyle with 4 to 5 "bobs" after each 25 for recovery)1st round of 4 X 25: Focus is hide your head/look down.2nd round: Focus is swim downhill by leaning in on your chest.3rd round: Focus is lengthen your body with your lead hand.4th round: Focus is "anchor" each hand before starting the pull, and think about pulling your body past your hand.5th round: Pierce the water with your hand.6th round: silent swimMAIN SET: 1800/14004 X [(4 X 100/75) + (2 X 25)]The faster two lanes did 100s; the slower lane did 75s. After each round of 4 X 100/75, everyone did 2 X 25 freestyle, choosing one of the focus points we used during the warmup set. We did 5 recovery "bobs" between the 25s. The fastest lane did the 100s on a 2:00 sendoff; the middle lane did them on a 2:15 sendoff. The slower lane did the 75s on a 2:00 sendoff.1st round of 4 X 100/75: freestyle2nd round of 4 X 100/75: 25 free/25 choice/25 free/25 choice3rd round of 4 X 100/75: 25 choice/25 free/25 choice/25 free4th round of 4 X 100/75: choice (IM is OK)WARMDOWN: 100100 EZ warmdownTotal Yardage: 2350/1950 not including warmup