03/31/05 CCB Masters Take It Down

WARMUP: 400400 your choice, on your ownMAIN SET #1: 1400 (variable) I'll describe what our fastest lane of swimmers did, and you can extrapolate to determine what your sendoff should be on the first set of 2 X 100. Take it down as far as you can go and still make the sendoff. You should start with a sendoff that's easy enough so that you can complete at least four rounds. Don't take any extra rest between rounds. Just keep rolling through.2 X 100 Free on 2:00 (this was about :40 RI for our fastest swimmers)2 X 50 Free on a sendoff that is HALF of the 100 sendoff (in this case: 1:00)2 X 100 Free on 1:502 X 50 Free on 1:002 X 100 Free on 1:402 X 50 Free on 1:002 X 100 Free on 1:302 X 50 Free on 1:002 X 100 Free on 1:25 Stopped. Missed the sendoff.MAIN SET #2: 400With fins. Do a 400 drill "IM." Your choice of drills.MAIN SET #3: 250No fins.10 X 25 "EZ & Perfect." These are choice of stroke. Make them nice and EZ, but PERFECT swimminng. If Free, try to do them in 2 breaths. If Breast, see if you can get to halfway on the pullout and take as few strokes as possible. Take 5 EZ bobs between 25s. WARMDOWN: 100 EZTotal Yardage: Approx. 2500