03/16/06 CCB Masters 50s with Kick Focus

WARMUP: 400400 your choice, on your ownKICK SET: 300Swim three rounds of the following. Rounds 1 and 2 are freestyle. Round 3 is the same concept, but your choice of stroke. 2 X 25 kick -- start with half a length hand-lead flutter kick UNDER WATER. At halfway point, switch to your back and continue kicking to the end of the length.2 X 25 freestyle swim, focusing on the kick and how it works to send you FORWARDPULL SET: 200200 EZ freestyle pull, bump up breathing pattern by 1 stroke.MAIN SET: 900/1200Fastest lane did 4 rounds of the following. Slower lanes did 3 rounds.6 X 50 on :25 rest interval (seems like a lot, but TAKE IT!)#1 & #2: Count strokes. Hold count the same on both 50s, and hold time the same.#3 & #4: Count strokes. Hold count the same and hold time the same, but faster than 1 & 2. (Count can be SLIGHTLY higher than in 1 & 2).#5 & #6: Count strokes. Hold count the same and hold time the same, but faster than 3 & 4. (Count can be SLIGHTLY higher than 3 & 4).Rounds #1 and #3 are freestyle; #2 and #4 are choice.WARMDOWN: 300-400Wear fins for this.Alternate 50 dolphin kick (front or back) and 50 back or free.Total Yardage: approx. 2400