04/15/03 CCB Masters 10 X 100 at T-15 pace minus :05-:10

04/15/03 CCB Masters. This is a good pre-season triathlon practice. The idea is to hold a pace that is 5 to 10 seconds faster than your average 100 pace for a 15 minute timed swim (T-15). This helps to build speed and endurance for a triathlon swim of any distance.WARMUP: ???Swim for 5 minutes on your own.DRILL SETS: 1150Wear fistgloves all these drill sets (except final 4 X 25).8 X 50 with 4 bobs between each 50 as recoveryOdds: 25 Triple-Switch Backstroke + 25 BackstrokeEvens: 25 Triple-Switch Freestyle + 25 Freestyle4 X 25 freestyle at a brisk pace. Count strokes and use your average as your "N."2 X (8 X 25)1st 25 is at N-52nd 25 is at N-43rd 25 is at N-34th 25 is at N-25th 25 is at N-16th 25 is at N7th 25 is at N+18th 25 is at N+2The N-5 laps will be mostly kicking. Force yourself to stretch out and find your balance by leaning in. Then, MAKE YOURSELF take the extra strokes on N+1 and N+2.8 X 25 FAST freestyle on :45 sendoff1st 4 X 25 are with gloves2nd 4 X 25 are without glovesDon't worry about your stroke count on these fast 25s. Just GO FAST!100 EZ recoveryMAIN SET: 100010/6 X 100 freestyle at a pace that is 5 to 10 seconds faster than your average 100 pace for a 15-minute timed swim. Take at least 30 seconds rest between 100s. Our fastest lane went on a 2:00 sendoff. Other lanes went on 2:15, 2:15, and even 3:00 sendoff. To give you an idea of how well we did on the assignment... we had 12 swimmers with T-15 times do this set. Of those 12, two swam this set at their actual T-15 pace. Three swam the set at T-15 minus :05. Three swam the set at T-15 minus :08. Two were at T-15 minus :10. One was at T-15 minus :15. And one was at T-15 minus an incredible :52 (her T-15 average pace was 3:00 per 100, and she swam this set at 2:08).WARMDOWN: 350350 EZ swimdownTotal Yardage: 2500/2100