03/28/05 CCB Masters IM 100s - 75s - 50s

Most of the swimmers on the team did this as an IM practice. If you have trouble with butterfly, try substituting 2L/2R fly for the butterfly, or try taking 2 or 3 strokes of fly and then switch to freestyle for the rest of the length. Team members who are primarily triathletes, did this as a freestyle practice. For example, on the 125s, they did 100 free + 25 of anything else but freestyle. Then 25 of anything else but free + 100 free. Likewise for the remainder of the practice.WARMUP: 400400 your choice, on your ownMAIN SET: 20004 X 125, plus 100 free at the end, on approx. :25 RI, swum as follows:100 Fly + 25 Back25 Fly + 100 Back100 Back + 25 Breast25 Breast + 100 Free100 Free200 EZ recoverySwim the following on approx. :25 RI75 Fly + 25 Back25 Fly + 75 Back25 Back + 75 Breasat25 Breast + 75 Free100 Free200 EZ recoverySwim the following with fins, on approx. :20 RI:50 Fly + 25 Back25 Fly + 50 Back25 Back + 50 Breast25 Breast + 50 Free100 Free100 EZFastest lane had time to do the following. Other lanes did not have time to do this and went striaght in warmdown.9 X 50 with fins. Three times through the following: FL/BKBK/BRBR/FRWARMDOWN: 200 EZTotal Yardage: 2600/3050