05/22/03 CCB Masters Less Rest More Speed

05/22/03 CCB Masters practice.WARMUP: 400With fins.1 X 200 Head-Lead "IM" This is:50 Head-Lead Body Dolphin50 Head-Leac Active50 Head-Lead Body Dolphin on Your Back50 Torpedo1 X 200 Hand-Lead "IM" This is:50 Hand-Lead Body Dolphin50 6-Count Backstroke50 Stoneskipper50 Single-Switch FreestyleWARMUP SET: 500/400/300Swim 5 rounds of the following (middle lane did 4 rounds; slower lane did 3 rounds)1 X 50 swum as 25 choice + 25 free1 X 50 swum as all choiceMAIN SET: 1500/1400/1000The idea here is to get progressively less rest on each segment of the set. The fastest lane did the entire main set. The middle lane did 4 X 100 rather than 5 X 100. The slower lane skipped the 100s and started with the 75s. To determine your particular sendoffs, start with the last 2 X 50 and work forward. On the final 2 X 50, you want to be getting just 5 to 10 seconds rest. 5 X 100 free Sendoffs per lane were 2:00/2:106 X 75 free Sendoffs per lane were 1:25/1:35/2:155 X 50 free Sendoffs per lane were :55/1:05/1:304 X 50 free Sendoffs per lane were :50/1:00/1:202 X 50 free Sendoffs per lane were :45/:55/1:15WARMDOWN: 100 EZ swimdownTotal Yardage: 2500/2300/1800